Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-Up 5 Kettlebell Pause Upright Row 10 Bent Over Flyes 50 Single-unders Take your time, use light weights, and focus on establish good positions on all movements. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 25 Double-unders 5-10 Strict Handstand Push-ups 25 Double-unders 5-10 Strict Chin-ups Pick efforts you can maintain for all 5 sets. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: 1 Split Jerk Start around 60% of your 1RM and build as deemed fit. If things feel good, go heavy, if they don’t keep it in the 70-85% range and focus on clean, snappy lifts. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Dumbbell Plank Rows 50/35 10 Box Jumps 30/24 10 Dumbbell Push Press 50/35 10 Box Jumps 30/24 Scale as needed. Accessory: 2) Monostructural Conditioning – Ski…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Alternating Deadbug w/Plate Overhead Station 2 – 30 second PVC Front Rack Stretch On Box/Bench Station 3 – 3-5 Inchworm + Pause Scapula Push-up Focus on holding good positions and getting things stretched out. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 1 Clean Pull + 2 Hi-Hang Muscle Clean Warm-up as needed, try and start around 50-60% of your 1RM. Focus on positioning first, loading second. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets:  1 Halting Clean + 1 Low Hang Clean Continue to build loading from Part B. For the Halting Clean, pause at the Knee for 2-3 seconds before finishing through on the lift. 1d) 30:00 – 45:00 – Every 5:00 x 3 sets: 15-12-9 Dual Hang Dumbbell Snatch 35/25 9-9-9 Toes-to-bar Alternate between the…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Lateral Banded Steps (Ankle Height) 5 Front/Back Banded Steps (Ankle Height) 10 Glute Bridge Ups Take your time and focus on good position and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Tempo Back Squats (2.1.2) Start at a comfortable load and build each set as deemed fit. 2 seconds down, 1 second hold, 2 seconds up. Hold to the tempo first, loading second. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 7 Front Squats 135/95 Scale as needed. Barbell taken from the floor. 1d) 25:00 – 30:00 – 5 minute AMRAP: 10 Barbell Good Mornings 10 V-Ups Scale as needed. Focus on position and activation first, loading/speed, second. 1e) 35:00 – 45:00 – 10 minute Up Ladder: 3 Burpee Lateral Bar Hops 3 Power Cleans 75/55 Workout goes 3+3, 6+6, 9+9,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Kettlebell Deadlifts 10 Air Squats Get some blood flowing, work on picking up the tempo on the Deadlifts and Air Squats each round to get your heart rate up a little. 1b) 10:00 – 45:00 – AQAP: 10 rounds of… 7 Burpees 7 Pull-ups Then…10 rounds of… 3 Power Clean + Push Jerk 75/55 2 Hang Power Snatch 75/55 1 Overhead Squats 75/55 Then…10 rounds of… 15/12 Calories Ski/Bike/Row 10 Alternating Pistol Squats Scale as needed. Have fun, don’t get lost on your rounds. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minutes Easy Warm-up B – 7 sets of – :30 Hard/:30 Active Recovery C – 7 sets of – 2:20 Moderately Hard/:40 Active Recovery Rest 2 minutes between Part B and C. Work for hard, but maintainable efforts. 3) Weightlifting…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 5 Snatch Grip Deadlift 10 Lunges Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: Hang Snatch + Snatch Start around 60% of your 1RM and build as deemed fit. Both reps are full Squat. Drop the bar and reset on the floor after the Hang Snatch. 1c) 26:00 – 32:00 – Every 1:00 x 6 sets: 5 Snatch Grip Romanian Deadlifts w/3 second Pause Load as deemed fit. Hold the bottom position for 3 seconds on each rep. 1d) 36:00 – 45:00 – Every 5:00 x 2 sets: 108 Double-unders 18 Dumbbell Squat Clean Thrusters 35/25 108 Double-unders Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B –…