Category: Sport

WOD: 1) 3 Hang Snatches: 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) 3 Hang Cleans + 1 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) 7 minute Up Ladder: 1 Squat Snatch 115/75 10 Double-unders Workout goes 1+10, 2+20, 3+30, 4+40, and so on until 7 minutes is up. 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…

WOD: 1) Front Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 65% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM 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: 21 Box Jump Overs 24/20 15 Hang Power Cleans 95/65 9 Burpee Lateral Bar Hops Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Sled Drag: 400m @ Bodyweight Should be a continuous movement, if you have to stop scale loading. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Next Programming Block HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Pull-ups 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

* Next Programming Block HERE WOD: 1) Back Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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) 5 rounds AQAP: 12 Knees-to-armpits 1 Rope Climb 15ft 12 Dumbbell Squat Cleans 35/25 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 It’s super important to remember that even if you have great position on…

* Next Programming Block 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…