Category: Sport

WOD:  1) Power Snatch: 2 Reps T+G Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Snatch Deadlift: 5 Reps Every 2:00 x 5 sets @ 110%> Perform this as a continuation of the Snatches starting at 10:00 on the clock. Build as heavy as deemed fit. Use straps if you need them/have them. 3) 21-15-9 – AQAP: Squat Cleans 75/55 Pull-ups Extra Work: 4) Dumbbell Reverse Alternating Lunge: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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 – 2 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) 3 rounds AQAP: 400m Run 20 Kettlebell Swings 70/53 20 Box Jump Overs 24/20 Extra Work: 3) Barbell Roll-outs: 4 sets of 10 Rest 90-120 seconds between sets. 4) Assault Bike: 20 x 1:00 ON/1:00 OFF This is total of 40 minutes long. Pay attention to your wattage, OFF wattage should be 50% of your work wattage. Goal here is consistency. A hard pace to shoot for would be…

WOD: 1) Snatch + Hang Snatch + Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Clean + Hang Clean + Jerk: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 8 minute AMRAP: 15 Toes-to-bar 12 Front Squat 95/65 9 Shoulder-to-Overhead 95/65 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

WOD: 1) Front Squat: 3 reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/16/16 for loading. 2) Back Rack Box Step-ups: 5/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 5 reps on one leg before switching. 3) 3 rounds for Max Reps: 1 minute Assault Bike Calories 1 minute Power Cleans 115/75 1 minute Burpees 1 minute Rest 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….