Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Scapula Push-ups 5 Snatch Drops Snatch Drops should start by dropping to high power position, and ending with the 5th rep into a deep squat. Move/Power athletes use a PVC Pipe, Sport/Comp athletes use a barbell. 1b) 10:00 – 17:30 – Every 1:15 x 6 sets: Power Snatch + Hang Power Snatch (Just Above the Knee) + Pause Overhead Squat Use this as skill/positional warm-up work into your heavier lifts for the day. Start around 50% of your 1RM and build the loading as deemed fit. 1c) 18:00 – 30:00 – Every 1:00 x 12 sets: 1 Snatch w/Pause in Catch Full Squat Snatch, hold the bottom receiving/catch position for 1-2 seconds on each lift before standing up to finish. Take the loading from Part B and continue to…

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Banded Lat Press Downs 10 Scapula Pull-ups 10 Kettlebell Swings 1 minute Ski/Bike/Row Increase tempo, intensity, loads, each round as deemed fit to get yourself warm and moving. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 1-2 Strict Ring Muscle-ups w/NO PRESS OUT + 3 Strict Ring Pull-ups Pick a rep range you can maintain for all 6 sets. If you don’t yet have the capacity for the Strict Muscle-up, you can perform this seated with a Band and then move to a Pull-up bar to perform the Strict Pull-ups, or you can opt to work on just your Strict Pull-up. 1c) 24:00 – 36:00 – 12 minute AMRAP: 30 Double-unders 12 Toes-to-bar 9 Calories Ski/Bike/Row Work to push the pace and keep the intensity up. We know most athletes will start to fatigue…

*The Open is Coming. Read about our intramural event HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5x Inchworm + 2 Shoulder Plank Taps Station 2 – 15-20 Good Mornings (Band, Barbell, Goblet, Bodyweight) Station 3 – 40 seconds Ski/Bike/Row Get some movement and blood flowing. Push the tempo on the Machine to get your heart rate up. 1b) 11:00 – 31:00 – Every 5:00 x 4 sets: 18/15 Cals Ski/Bike/Row 15 Deadlifts 185/135 12 Burpee Lateral Bar Hops 9 Hang Power Cleans 185/135 Scale as needed. You should have at least an average of 60 seconds rest across your 4 sets. 1c) 36:00 – 45:00 – Every 1:00 x 9 sets: Station 1 – 5 Barbell Floor Press Station 2 – :30 second Ring Dip Support Station 3 – 15-20 Banded Tricep Push Down w/Negative On The Way…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up-Downs 10 Alternating Box Step-ups 20 Glute Bridge-ups Get things firing and get yourself warm. 1b) 10:00 – 12:00 – Every 1:00 x 12 sets – Max Reps: Station 1 – D-Ball Box Step-ups 70/50 @ 24/20 Station 2 – D-Ball On Shoulder Squats 70/50 Station 3 – Lateral Box Jump, Step Down 24/20 Station 4 – 30 Second Wall or Rig Sit Hold Starting with some legs conditioning today and finishing with your strength oriented work. For the Step-ups Ball is held in the Bear-Hug position. For the Squats, Ball is held up on the Shoulder, switch sides at 30 seconds into the round. For the Box Jumps perform 30 seconds worth moving one direction, then spin and jump the other direction. Wall-Sit Hold is just for 30 seconds, then you get…