Category: Sport

WOD: 1) Back Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 7 Reps @ 9:00 – 3 Reps @ 11:00 – 3 Reps @ 13:00 – 3 Reps @ 15:00 – 3 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/26/16 for loading. Look to work heavier than 4 weeks ago. 2) 7 minute Up Ladder: 3 Front Squats 115/75 3 Bar Facing Burpees Extra Work: 3) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 4) Row: 2K Time Trial Establish a current 2K PR time trial. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 5 rounds for Max Reps: 1 minute Row for Calories 1 minute Wall Balls 20/14 1 minute Box Jump Overs 24/20 1 minute Shoulder-to-Overhead 95/65 1 minute Assault Bike 1 minute Rest Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar. 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 5 Reps @ 8:00 – 5 Reps @ 10:00 – 5 Reps Warm-up as needed. Reference 9/23/16 for loading. Look to build heavier than last time. 2) Single Leg Kettlebell Deadlift: @ 12:00 – 8/side @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 8/side Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine. 3) 3 rounds AQAP: 14 Overhead Alternating Lunges 115/75 21 Pull-ups 50 Double-unders Extra Work: 4) Band Pull-Aparts: 100 not for time Focus on positioning and activation, not speed. Switch between over and underhand every 10 reps. 5) Sled Drag: 400m @ Bodyweight Not for time. Goal should be…

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 6-10 Barbell Roll-outs 3 – 6/side Bent Over Dumbbell Piston Row Warm-up as needed. Reference last week for loading for the Strict Press. Look to try and build heavier. Pick reps and loading for the Roll-outs and Rows that you can maintain for all 7 sets. 2) 12 minute AMRAP: 100m Run 15 Kettlebell Swings 70/53 30 Air Squats Extra Work: 3) D-Ball Bear Hug Carry: 400m As fast as possible, load so you can finish in under 10 minutes. 4) Single Arm Kettlebell Overhead Carry: 400m Switch arms every 100m. Load as deemed appropriate, goal should be to move a 100m at a clip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE