Category: Sport

WOD: 1) 20 minute AMRAP: 5 Power Cleans 115/75 10 Knees-to-armpits 15 Wall Balls 20/14 Extra Work: 2) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first set. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 2) 3 rounds AQAP: 15 Thrusters 65/45 12 Push-ups 9 Pull-ups Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 strength baring format,…

WOD: 1) Bench Press: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps. 2) 15 minute AMRAP: 21 Abmat Sit-ups 15 Dumbbell Shoulder-to-Overhead 35/25 9 Dumbbell Box Step-ups 35/25 @ 24/20 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Assault Bike: 4 rounds for Max Ouput :10 On/:50 Off :20 On/1:40 Off :30 On/ 2:30 Off Max effort during the On, Off, should be an easy spin, but keep moving….

WOD: 1) Snatch + Hang Snatch + Overhead Squat: Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your capacity to hold onto the bar for all reps.  All reps full Squat. 2) Clean + Hang Clean + Front Squat + Jerk: Every 2:00 for 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your capacity to hold onto the bar for all reps. All reps full Squat. Jerk is a Split. 3) 3 rounds AQAP: 60 Double-unders 20 Pull-ups 10 Power Snatch 95/65 Extra Work: 4) Strict Ring Dips: 10 minute EMOTM Pick a rep range you can maintain. If you can’t perform strict don’t kip, scale/assist accordingly. 5) Farmers Carry: 400m Work with a loading you can complete in under 10 minutes. Keep track of total time and attempts to complete. For…