Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Russian Kettlebell Swings 10 Air Squats 5 Burpees Right into the workout today so you’ve got a fully dynamic warm-up. Load as deemed fit for the Swings and get your body ready to go. 1b) 10:00 – 45:00 – “Hawks” – AQAP: 1000m Row/Ski or 2000m C2 Bike or 2500m Assault Bike 50 Deadlifts 155/105 50 Thrusters 65/45 50 Box Jumps 30/24 50 Burpees 50/side Alternating Plate Overhead Lunges 45/25 100 Double-unders Scale as needed. Hard to believe it’s been 10 years since such we lost such an awesome person. A best friend, adventurer, competitor, and all around awesome man who is still sorely missed and always remembered. Get after it today, and remember, you get to do this, no one is forcing you to do it. Accessory: 2) Weightlifting – Every 1:00 x 14 sets:…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Box Step-ups 10 Dumbbell Romanian Deadlifts 5 Burpees 3 Inchworm w/Push-up Increase or add loading to Step-ups and RDL’s through each round as deemed fit. 1b) 12:00 – 24:00 – 12 minute AMRAP: 9 Ring Push-ups 6 Dumbbell Hang Power Cleans 50/35 3 Dumbbell Box Step-Overs  50/35 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1c) 27:00 – 36:00 – 9 minute AMRAP: 18 Ring Push-ups 12 Dumbbell Hang Power Cleans 50/35 6 Dumbbell Box Step-Overs 50/35 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1d) 39:00 – 45:00 – 6 minute AMRAP: 36 Ring Push-ups 24 Dumbbell Hang Power Cleans 50/35 12 Dumbbell Box Step-Overs 50/35 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. Accessory: 2) Weightlifting – Every 2:00 x 7 sets: 3-Position Squat…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Banded Monsters Steps, Right, Left, Front, Back 5 Pause Goblet Squats 20 Glute Bridge-ups Keep the mini-band on around the knees during the Glute Bridge-ups. 1b) 11:00 – 29:00 – Every 2:00 x 9 sets: Sets 1-3 (11:00 – 17:00) – 5 Front Squats + 5 Strict Chin-ups Sets 4-6 (17:00 – 23:00) – 3 Front Squats + 3 Strict Chin-ups Sets 7-9 (23:00 – 29:00) – 1 Front Squats + 1 Strict Chin-ups Start around 50-60% of your 1RM Front Squat and build as deemed fit. For the Chin-ups add load or add assistance as deemed fit. 1c) 33:00 – 45:00 – 3 rounds AQAP: 21 Overhead Squats 75/55 15 Toes-to-bar 15 Overhead Squats 75/55 3 Bar Muscle-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Row: A – Every 1:00 x 10 sets – 20…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Double Dumbbell Serratus Punch 10 Banded “No Money’s” 5/side Single Arm Dumbbell Split Jerk Get those shoulders warm and prepped. Increase Dumbbell loading through your rounds as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 5 Strict Press Start at a light load and build each set as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 3 Push Jerk Continue to build loading from Part B. 1d) 28:00 – 37:00 – Every 1:30 x 6 sets: 1 Split Jerk Continue to build loading from Part C. 1e) 37:00 – 45:00 – 8 minute AMRAP for Quality: 5 Strict Ring Dips 7/side Lying Kettlebell Side Press 15 Banded Tricep Press Downs No full on conditioning efforts today. Take your time and focus on clean positions and getting good activation in your…