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) Push Press: 5 reps Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) AQAP: 1000m Row 40 Knees-to-armpits 30 Thrusters 95/65 Extra Work: 3) Banded Face Pulls: 100 not for time Break into as few sets as possible. 4) Dumbbell Overhead Tricep Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for al work completed. Post Results/Thoughts To Comments

WOD: 1) Hang Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps.All reps full squat. Build as heavy as deemed fit. 2) Hang Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps. All reps full squat. Build as heavy as deemed fit. 3) 3 rounds AQAP: 50 Air Squats 10 Chest-to-bar Pull-ups 5 Power Snatch 115/75 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 15 x 250m Rest 60 seconds between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM Front Squat. Build as heavy as deemed fit. 2) Back Squat: 5 reps Every 2 minutes for 5 sets Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Squat Cleans 95/65 3 Burpee Lateral Bar Hops Then 6+6, 9+9 and so on until 7 minutes is up. Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up, perform an EMOTM if you have them. 5) 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. Post Results/Thoughts To Comments

* Next Programming Cycle here. WOD: 1) AQAP: 50-40-30-20-10 Alternating Single Arm Dumbbell Snatch 50/35 5-4-3-2-1 Rope Climbs 15ft If you can’t climb a Rope sub 5 Pull-ups per Rope Climb. Extra Work: 2) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. 3) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments