Category: Sport

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Alternating Plank Shoulder Taps 15 Russian Kettlebell Swings  10 Band Pull-Aparts 1 minute Ski/Bike/Row Increase pace and intensity each round as deemed fit to get yourself good and warm. 1b) 12:00 – 30:00 – Every 2:00 x 9 sets: Sets 1-3 (12:00 – 18:00) – 5 Power Clean + 5 Push Jerk Sets 4-6 (18:00 – 24:00) – 3 Power Clean + 3 Push Jerk Sets 7-9 (24:00 – 30:00) – 1.1 Power Clean + Push Jerk First 6 sets are performed as 5 Power Clean into 5 Push Jerk, and 3 +3, respectively. These are all mean to be cycled, the goal is to have little to no pause on the barbell movement. The last 3 sets are done as 2 x Power Clean + Push Jerk with a drop in between, taking 5…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 1 Inchworm + 5/side Worlds Greatest Stretch Station 2 – 5 Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Overhead Squat Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets:  1 Snatch High-Pull + 1 Muscle Snatch + 1 Overhead Squat 3 different complexes for you today, starting with this focusing on lighter loads and positioning. Start with around 50% of your 1RM Snatch on the bar and build as deemed fit. Make sure on the High-Pull you’re using loads that allow you to get the sternum. Rest on the floor between the High-Pull and Muscle Snatch. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets:  1 Snatch…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Table-Top Up-Downs 10 Hanging Hollow Rocks 15 Air Squats 30 seconds Pogo’s Focus on good range of motion and position. On the Pogo’s really focus an emphasize on the jump/bounce coming entirely from the Feet/Ankles/Calves, don’t bring the Hip Flexor into the equation. 1b) 11:00 – 25:00 – Every 2:00 x 7 sets: 3 Box Jumps + 3 Front Squats Start with a comfortable Box Jump height, and work to build the height through the course of the sets…the goal isn’t to max out the Box Jump height, but to work to something that is moderately challenging. For the Front Squats work to get around 60-70% on the bar to start and build each set as deemed fit. Work to make sure the transition from Box Jump to Front Squat is as short as possible….

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Russian Kettlebell Swings 10/side Staggered Stance Good Mornings 5 Cat Cows 5/side Alternating Scorpions Get those Hamstrings and Back ready to go. Increase the tempo on the machine each round to get your cardiovascular system prepped and ready. 1b) 15:00 – 27:00 – 12 minute AMRAP: 21 Deadlifts 185/135 15 Burpee Lateral Bar Hops 9 Calories Ski/Bike/Row Scale as needed. 1c) 27:00 – 35:00 – 8 minutes to Establish: 1RM Clean Take as many attempts as you want. Any type of Clean is acceptable. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Hang Power Cleans 75/55 50 Double-unders Scale as needed. Loading should allow unbroken sets for the Hang Power Cleans. Accessory: 2) Monostructural Conditioning – Assault Bike: 30 sets of – 1 minute Work Wattage/1 minute 50% of Work Wattage Pick paces that…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Face-Pulls 10 Banded Pull-Aparts 10 Banded Upright Rows 10 Scapula Pull-ups 10 Alternating Plank Up/Downs 30 seconds/side Dumbbell/Kettlebell Single Arm Overhead Support Focus on good activation on the banded movements and take your time with them. Increase the load on the Overhead Support through as you work through multiple rounds of this. 1b) 13:00 – 28:00 – Every 1:30 x 10 sets: Station 1 – 8 Clean Grip Bench Press Station 2 – 8 Clean Grip Bent Over Supinated Rows Warm-up to moderate loading for your first sets. We want you working with loading that you can at least maintain or build upon. For both movements you a grip width that matches your Clean. Work to keep the Supinated Rows relatively strict, a little hip movement/assistance is acceptable for today for the last couple…