Category: Sport

*The Open Is HERE WOD: 1) Back Squat: Every 2:30 5 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 4 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 8 minute AMRAP: 6 Deadlifts 155/105 12 Burpee Lateral Bar Hops 24 Air Squats Extra Work: 4) Romanian Deadlifts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 5) Hip Extension: 3 sets of 10 Rest 90-120…

*The Open Is HERE WOD: 1) 20 minute AMRAP: 1000m Row Buy-In Then AMRAP Remaining Time 20 Kettlebell Swings 53/35 15 Wall Balls 20/14 10 Pull-ups Extra Work: 2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand Rest 90-120 seconds between sets. Focus on positioning and activation, not speed. 3) Toes-to-bar: 10 minutes Practice Work towards a Kipping variation of either Knees-up, Knees-to-armpits, or Toes-to-bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open Is HERE WOD: 1) Deadlift: 7 reps Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Single Leg Box Step-ups @ 20″: 8 reps/side Every 1:30 x 4 sets This should be done as a continuation of the Deadlift series, starting your first set of Step-up at 15:00 on the clock. Bar is held in the front rack. Load as heavy as possible. 3) AQAP: 16-12-8-4 Alternating Single Arm Dumbbell Snatch 70/50 4-3-2-1 Rope Climbs 15ft Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 8 x 500m Rest 2 minutes between sets. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open Is 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…

WOD: 1) Push Press (7-7-5-5-5-3-3): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 30 second Front Rack Hold Even – 30 seconds Double Kettlebell Overhead Hold This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3) 4 rounds AQAP: 10 D-Ball Over Shoulder 100/70 15 Toes-to-bar 50 Double-unders Extra Work: 4) Double Bent Over Dumbbell Row: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Row: 3 x 2K Rest 4 minutes between intervals. Goal is fastest consistent pace. For results…