Category: Sport

WOD: 1) 5 rounds AQAP: 400m Run 21 Burpee Lateral Bar Hops 12 Thrusters 95/65 3 Rope Climbs 15ft 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

WOD: 1) Power Snatch + Hang Power Snatch: 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) 9 minute AMRAP: 21 Wall Balls 20/14 15 Pull-ups 9 Deadlifts 185/135 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 – 3 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Toes-to-bar 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. For your hanging movements focus on keeping the body as tight as possible, no swinging. 2) 10 minute AMRAP: 15 Kettlebell Swings 70/53 30 Double-unders Extra Work: 3) Barbell Roll-outs: 4 sets of 10 Rest 90-120 seconds between sets. 4) Ski Erg – 5 rounds: 500m Hard 500m Easy For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Snatch + 2 Overhead Squats: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean + 2 Jerks: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Overhead Squats 65/45 3 Pull-ups 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