Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-up 3 Inchworm + Push-up 10 Table Top Up Downs 10 Air Squats 30 seconds Ski/Bike/Row Take your time with your first 3 movements, focusing on good range of motion and opening up positions For the Machine work to increase the tempo each round. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 3 Thrusters + 3 Push Press The Thrusters and Push Press are to be performed as a complex. Start with a comfortable loading and build as deemed fit. Establish a heavy set for the day…remember your last set doesn’t always need to be your heaviest. Make an effort to have your 6 non “Max” sets within 80% of your days heaviest set. 1c) 30:00 – 45:00 – 15 minute AMRAP: 60 Calories Ski/Bike/Row 45 Wall Balls 20/14 30 Box Jump Overs…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Pull-ups + 10 Hollow Rocks Station 2 – 5 Hang Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Snatch Push Press Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. Push the tempo the second round on the machine to get your heart rate up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Snatch Pull + Hang Power Snatch Start around 60% of your 1RM and build as heavy as deemed fit. This should be performed as a complex, no dropping the bar between reps. Goal should be that any failed reps are failed into a Squat. 1c) 24:00 – 36:00 – Every 3:00 x 4 sets: 30 Double-unders 15 Power Snatch 75/55 30 Double-unders 15 Pull-ups…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Samson Stretch 1 minute Poop Squat Hold AMRAP Remaining time… 10 Air Squats 10 Alternating Curtsy Lunges 10 Russian Kettlebell Swings Get some blood flowing and really push your stretches to work to open up positions. Use assistance as needed for the Poop Squat hold, goal is to have feet together and pointed straight. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 2 Pause Back Squats Start around 60-70% of your 1RM and build as heavy as deemed fit. Hold the bottom position for 2-3 seconds on each rep. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 16 Barbell Front Rack Alternating Lunges Start with a moderate loading and build each set as deemed fit. Athletes choice to forward or reverse step. 1d) 36:00 – 45:00 – 9 minute Up Ladder: 3…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Cossack Squats 10/side Single Leg Glute Bridge-up 10 Scapula Pull-ups Get some blood flowing, increase the tempo on the machine each round to get your heart rate up and prepped for the workout. Add any additional stretches/movements you might need if you have any extra tight areas. 1b) 15:00 – 45:00 – 30 minute AMRAP: 100 Calories Ski/Bike/Row 80 Alternating Pistol Squats 60 Alternating Dumbbell Plank Rows 50/35 40 Weighted Abmat Sit-ups 50/35 20 Bar Muscle-ups Scale as needed.  Accessory: 2) Monostructural Conditioning – Run: 30 minutes You choose the pace. 3) Weightlifting – Every 3:00 x 5 sets: 7 Deadlifts + 5 Power Cleans + 3 Hang Power Cleans Performed as an unbroken Touch-and-Go complex. Start at a moderate load and build as deemed fit. 4) Gymnastics Conditioning – AQAP: 30 Ring Rows…