Category: Sport

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) 5 Push Press + 10-20 Abmat Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit. Pick a quantity of Abmat  Sit-ups you can maintain and also finish with some time to recover before your next set of Push Press. Goal should be to have about 60 seconds of full recovery time. 2) 3 rounds AQAP: 30 Wall Balls 20/14 20 Pull-ups Extra Work: 3) Band Pull Aparts: 100 not for time Break this into 50 Over and 50 Underhand. Focus on positioning and activation, not time. 4) Assault Bike: 5 x 100 Calories Rest 3 minutes between intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Power Snatch: 1 Rep Every 45 seconds for 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) 3 rounds AQAP: 20 Power Cleans 95/65 400m Run Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Bar Dips: 5 sets of 5 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15 2) Barbell Back Rack Lunge: 3 reps/side Every 2:00 for 5 sets Start at 35-45% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 12:30, 14:30, 16:30, 18:30, and 20:30 3) AQAP: 100 Burpee Box Jump Overs 24/20 Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 8 x 50m Rest 60 seconds between sets. Heavy. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments https://www.youtube.com/watch?v=4EiM_-oSWzI

WOD: 1) 4 rounds AQAP: 400m Run 21 Overhead Squats 95/65 15 Toes-to-bar Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale loading as needed so that you are able to move the sled at a continuous pace for the entire 400m. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. If strength is the issue than work on strict pulling/pressing movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments