Category: Sport

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 Pause Scapula Pull-ups + 10 Hollow Rocks Station 3 – 3-5 Inchworm + Push-up Station 4 – 10 Alternating Lunge + Samson Stretch Focus on clean positions and good activation. Pick-up the tempo on the machine the 2nd round to get your heart rate up a bit. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 1 Jerk Balance + 1 Split Jerk w/3 second Pause in Catch Keep the weights light to moderate, snappy and clean. Use this as skill/positional work to prep you for the heavier Jerk triples. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Split Jerks Start at a moderate load and build as deemed fit. 1d) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 3x 3-Position Clean Pulls (Floor, Knee, High-Hang) Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Calories Ski/Bike/Row 15 Burpee Lateral Bar Hops 15 Squat Cleans 75/55 Push the tempo and work for a high effort interval. Earn your rest. 1c) 30:00 – 40:00 – Every 1:00 x 10 sets: 1 Squat Clean Start at whatever load is appropriate and build as heavy as deemed fit. 1d) 40:00 – 45:00 – 5 minute AMRAP: 10 Front Rack Sotts Press 10 Bent Over, Supinated Rows 10 Barbell Bicep Curls A little accessory work to finish things out. Keep it light and take it slow. Keep the same load for all movements. Accessory: 2) Monostructural Conditioning – Bike Erg:…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side Lateral Plate/Box Jumps 10 Table Top Up/Downs 10 Banded Face Pulls 5/side Dumbbell Overhead Squat Take your time if you have any tight positions. Sub the Overhead Squat for a Front Squat if you have issues in the Overhead position. 1b) 11:00 – 21:30 – Every 1:30 x 7 sets: 3 Pause Overhead Squats Loading will be lighter today than weeks past. Each rep should have a 3 second Pause in the bottom. Start at a comfortable load, and build as deemed fit. Emphasis on the pause and bottom position first, loading second. 1c) 22:00 – 30:00 – Every 1:00 8 sets: Set 1 – 16 Alternating Jumping Lunges Set 2 – 10 Prone Medball Hamstring Curls Alternate between the two stations. Focus on these movements should be on good position and activation, not loading. Be…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Kettlebell Romanian Deadlifts 10 Alternating Bird Dogs 5 Hang Muscle Snatch Athletes in Sport/Comp use a barbell for warm-up, those in Move/Power use a PVC Pipe. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1-5 Muscle-ups + 1 Snatch @ 60%> Pick a quantity of Muscle-ups that you can maintain in unbroken sets for all 10 sets. If you don’t have a consistent Muscle-up substitute a Strict Chin-up or Ring Dip in appropriate volume that you can maintain in unbroken sets. Snatches are all full Squat, build as heavy as deemed fit. 1c) 25:00 – 45:00 – 20 minute AMRAP: 5 rounds of “Cindy” (5 Pull-ups/Ring Rows + 10 Push-ups + 15 Air Squats) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike 3 rounds of “DT” @ 115/75 (12 Deadlifts…