Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cows 10 Alternating Lunges 15 Banded Good Mornings Take your time and focus on good range of motion and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Pause Back Squats Work to start around 60% of your 1RM to heavier and build from there. Hold the bottom position for 3 seconds on each rep. Establish a heavy set for the day. 1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 5/side Front Foot Elevated Goblet Split Squats Use choose the elevation. You can increase the difficulty of the movement each set by either increasing loading, or better yet, increasing the riser to bring you through a greater range of motion. 1d) 31:00 – 45:00 – 14 minute AMRAP: 75 Double-unders 30 Back Squats 95/65 75 Double-unders 40 Dumbbell Box Step-Overs 35/25 @…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Upright Rows 5 Scapula Pull Ups 5 Hollow/Rock Swings On The Bar 30 seconds Ski/Bike/Row Pick-up the intensity on the machine each round to get your heart rate up a little. If you’re at a station that doesn’t have a Pull-up Bar you can perform Hollow Rocks on the floor. 1b) 13:00 – 25:00 – 12 minute AMRAP: 2 Ring Muscle-ups 8/side Single Arm Dumbbell Push Press 50/35 32 Double-unders Scale as needed. Perform all reps on 1 side for the Push Press before switching to the other side. 1c) 27:00 – 39:00 – Every 1:00 x 12 sets: Station 1 – 5 Push Jerk 135/95> Station 2 – 5-10 Burpee Pull-ups Station 3 – 5-10 Rolling V-Ups Pick efforts you can maintain for all 4 cycles through. For the Push Jerk try to build…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Lying Open/Close Book 5/side Kettlebell Romanian Deadlifts 5 Snatch Balance Athletes in Move/Power use a PVC Pipe athletes in Sport/Comp use a Barbell. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets – Snatch: Sets 1-3 – 1.1.1 @ 55-65% Sets 4-6 – 1.1 @ 65-75% Set 7 – 1 @ 80% Set 8 – 1 @ 85% Set 9-12 – 1 @ 85-90% Warm-up as needed. Goal is not to max out today, but to get a bunch of percentage work in. For the Triples and Doubles drop and reset between reps. 1c) 33:00 – 45:00 – 1-2-3…8-9-10 – AQAP: Dumbbell Devils Press 50/35 Dumbbell Front Squat 50/35 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minute Easy Warm-up B – 10 sets of – 20 seconds Max Effort –…

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10/side Kettlebell/Dumbbell Serratus Punch Station 3 – 20-30 second Hollow Hold Station 4 – 5-10 Dumbbell Z-Press Increase intensity each round on the machine, and work to increase the loading on the Z-Press each set…starting light, higher reps, and building into a moderate load at lower reps by the 3rd cycle through. 1b) 17:00 – 24:00 – Every 1:00 x 7 sets: 3 “Speed” Strict Press Use a loading that is on the lighter side and focus on maximal speed on the way up on each rep. Focus should be on speed of the Barbell over the loading. 1c) 25:00 – 35:00 – Every 2:00 x 5 sets: 2 Split Jerks Start around 60% of your 1RM and build as heavy as deemed fit. If you’re…