Category: Sport

Sport: Saturday, January 30th, 2021

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Deadbugs 10 Kettlebell Romanian Deadlifts 10 Banded Face-pulls 5 Scapula Pull-ups Get yourself moving and some blood flowing. 1b) 10:00 – 20:00 – Every 5:00 x 2 sets: 10 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings 53/35 5 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings 53/35 Use assistance as needed. Goal stimulus here is for athletes to perform the fist 10 Pull-ups unbroken, if you can’t do that, add a little assistance as needed. Athletes should have the better part of 2 minutes rest or more in each of these rounds if scaled appropriately. Swings should also be entirely unbroken. 1c) 20:00 – 45:00 – Every 5:00 x 5 sets – 4 minute AMRAP – 1 minute Rest: 15 D-Ball Over the Shoulder 100/70 10 Chest-to-bar Pull-ups 10 D-Ball Over the Shoulder 100/70…

Sport: Friday, January 29th, 2021

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Seated Banded Protraction + 10 Seated Banded Upright Rows Station 3 – 5 Banded Steps Right/Left x 2-3 Cycles Increase the pace on the machine each round to get your heart rate up and your body awake. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 1.1 Power Clean w/Pause in Catch + Front Squat Treat this as positional work, working with light-to-moderate weight. Perform a Power Clean pausing in the catch position for 1-2 seconds, after the pause descend down into the Squat to finish the rep. Drop the bar and reset for the 2nd rep. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 1.1 Squat Clean Build as heavy as deemed fit. Drop and reset, taking 5-10 seconds between reps….

Move/Power/Sport: Thursday, January 28th, 2021

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP 20 Glute Bridge-ups 10/side Side Plank Dips Increase the tempo on the machine every 30 seconds to get your heart rate up. As always if you train 4-6 days/week don’t be afraid to use this as an Active Recovery piece and work at easy to moderate intensity. 1b) 10:00 – 45:00 – Every 1:00 x 35 sets: Station 1 – 40 seconds Ski/Bike/Row/Jump Rope/Burpees Station 2 – Kettlebell Movement Station 3 – Trunk Movement Station 4 – 40 seconds Ski/Bike/Row/Jump Rope/Burpees Station 5 – Static Hold Movement Athletes choice for movements today. Have fun. You pick your reps based on how hard you’re looking to work. Examples for stations 2, 3, and 5 are below… Kettlebell – Swing (Russian, American, Single Arm), Push Press, Deadlift, Bent Over Row, Around the World, Turkish…

Sport: Wednesday, January 27th, 2021

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Slow Air Squats w/Plate Held Out Front Station 3 – 3-5 Inchworm + Scapula Push Up Station 4 – 8/side 1/2 Kneeling Dumbbell/Kettlebell Strict Press Station 5 – 20 seconds /side Samson Stretch Get yourself moving and warm. Increase the effort on the 2nd round on the machine to get your heart rate up. Spend additional time as needed on any areas that might feel a little tight from the last two days. 1b) 15:00 – 27:00 – Every 1:30 x 8 sets:  2 Push Press + 1 Push Jerk Start around 60% of your 1RM Push Press and build from there. Remember, last set doesn’t always need to be the heaviest…especially when we are looking at upper body movements on short rest, we…

Sport: Tuesday, January 26th, 2021

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Banded Pull Aparts 10 Alternating Bird Dog 5 Box Jump (Step Down) 5 Burpees Get some blood flowing, push the Burpee tempo as you work through each round to get your heart rate up. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 2 Snatch Jumps + 2 Hi-Hang Pause In Dip Power Snatch Use this as skill work. Start light and build loading as deemed fit. 1c) 19:00 – 33:00 – Every 1:00 x 14 sets: Snatch Pull + Hang Power Snatch Start around 60% of your 1RM and build each set as deemed fit.  1d) 37:00 – 45:00 – 15-18-21 – AQAP: Hang Power Cleans 115/75 Burpee-to-Target Standard for Burpee-to-Target is something 6″ out of your reach, touch both hands to the target. Scale as needed. Accessory: 2) Monostructural Conditioning – Bike Erg: A –…