Category: Sport

WOD: 1) Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 2) Snatch Push Press: 3 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 3) 7 minute Up Ladder: 3 Overhead Squats 95/65 3 Kipping Handstand Push-ups Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 15/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. Post Results/Thoughts To Comments

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) Thrusters: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. 2) AQAP: 50 Box Jumps Overs 24/20 50 Pull-ups 50 Shoulder-to-Overhead 115/75 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk/Hold For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 1 Halting Snatch + 20 Double-unders: EMOTM for 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps should be full squat. Pull the bar from the floor and pause just below the knee for 2 seconds, then complete your lift. Build as heavy as deemed fit. 2) 1 Halting Clean + 20 Double-unders: EMOTM for 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps should be full squat. Pull the bar from the floor and pause just below the knee for 2 seconds, then complete your lift. Build as heavy as deemed fit. 3) 8 minute AMRAP: 8 Squat Snatch 95/65 16 Push-ups Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Run: 8 x 400m Rest 2 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times,…

WOD: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start around 65% of your 1RM. Goal is to hit heavier weights than last cycle. Reference 4 weeks back. 2) Back Squat: 5 reps Every 2:00 for 5 sets Start where you finish on your Front Squats. Goal is to hit heavier weights than last cycle. Reference 4 weeks back. 3) 3 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Hang Power Cleans 95/65 Extra Work: 4) Face Pulls: 100 not for time Break up into as many sets as you need. Make sure these are slow and controlled focusing on upper back activation. 5) Kipping Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments