Category: Sport

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. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range. 2) Front Rack Alternating Lunges: @ 12:00 – 5 Reps/side @ 14:00 – 5 Reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/Side This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly. 3) 3 rounds AQAP: 15 Thrusters 95/65 15 Pull-ups Extra Work: 4) Bottoms-up Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all 8 reps on one arm, then switch to the other. Heavy as possible. 5) Single Leg Hip Thrusts: 4 sets…

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 – 6-8 Dumbbell Bench Press 2 – 30 second Barbell Overhead Hold @ 100% of Strict Press 3 – 5-10 Strict Pull-ups Pick loading you can maintain output for all 10 rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement. 2) 12 minute AMRAP: 200m Run 15 Wall Balls 20/14 10 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 reps Rest 90-120 seconds between sets. Add load if able. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Power Snatch + Hang Squat Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Power Clean + Hang Squat Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) AQAP: 24-18-12-6 Toes-to-bar 12-9-6-3 D-Ball Over Shoulder 100/70 Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb, foot work from a box, climbing the rope, hanging from a rope to work on grip strength, anything. 5) D-Ball Bear Hug Carry: 400m for time Heavy as possible. Keep it under 10 minutes. Ball at sternum area, both arms wrapped around. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: @ 0:00 10 Reps @ 3:00 10 Reps @ 6:00 10 Reps @ 9:00 5 Reps @ 11:00 5 Reps @ 13:00 5 Reps @ 15:00 5 Reps Warm-up as needed. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then build into a heavy 5 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest. 2) 10 minute Up Ladder: 3 Squat Cleans 95/65 40 Double-unders Jump Rope reps are fixed, each round the Cleans go up by 3 reps. Extra Work: 3) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Form/positioning over loading. 4) Run: 2 sets of 5 x 500m 30 seconds Rest between intervals on set 1. 60 seconds Rest between intervals on set 2. 3 minutes Rest…