Category: Sport

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: Movement 1 – 1 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Strict Pull-ups Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. Pick a rep range and if needed assistance that will provide you with maintainable output for all 7 sets of Pull-ups. 2) 12 minute AMRAP: 200m Run 15 Kettlebell Swings 70/53 10 Push-ups Extra Work: 3) Barbell Roll-outs: 4 sets of 10 Rest 90-120 seconds between sets. 4) Row: 5K This is not for time. Row at a moderate pace, approximately 110% of your PR pace. For Example if your PR pace is 2:00/500m (120 seconds per 500m) row at a 2:12 pace (132 seconds per 500m). For results post detailed weights, reps,…

WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) 10 minute AMRAP: 15 Wall Balls 20/14 12 Knees-to-armpits 9 Power Snatch 65/45 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Overhead Therapy Squats: 50 for time These should be done slow, and should have you trembling. This should take approximately 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=7eJ_WNu4AfY

WOD: 1) Front Squat: 1 reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/23/16 for loading. 2) Back Rack Box Step-ups: 3/side @ 20″ Every 2:00 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 3 reps on one leg before switching. 3) 3 rounds AQAP: 60 Double-unders 40 Air Squats 20 Burpees Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of total sets and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) AQAP: 1 mile Run 40 Wall Balls 20/14 30 Push-ups 100 Abmat Sit-ups 30 Push-ups 40 Wall Balls 20/14 1 mile Run Extra Work: 2) Kettlebell Overhead Carry: 400m for time Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE