Category: Sport

WOD: 1) Bench Press: 5-5-3-3-2-1-1-1 Warm-up as needed. The goal for today isn’t necessarily to max out, it is to hit a bunch of heavy sets. They won’t all be maximal, but don’t be afraid to push the weights on all of the sets. 2) AQAP: 80 Calories Rowed 60 Kettlebell Swings 53/35 40 Box Jump Overs 24/20 20 Pull-ups Extra Work: 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 4) Dumbbell Overhead Tricep Curl: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 15 minutes EMOTM: 1 Power Snatch Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range. 2) 10 minutes EMOTM: 1 Power Clean + Push Jerk Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range. This should be one continuous piece, going immediately from the Box Jumps into the Deadlifts. 3) AQAP: 15-12-9 Clean and Jerk 135/95 75-50-25 Double-unders Extra Work: 4) GHD Sit-ups: 8 rounds of :20/10 Record total reps completed. 5) Row: 2 sets of 8 rounds of :20/10 Rest 5 minutes between each set of 8 rounds. Record meters hit for each 8 round piece. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments Eating healthy can be delicious

* Today is Paleo Benchmark day. All scores need to be put into the spreadsheet by the end of the day Wednesday for the Paleo Challenge. Top placements will be announced on Friday. WOD: 1) Front Squat: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. If you finish this early perform 3-5 sets of 5 @ 70% of your 1RM depending on the time you have left. 2) 10 minute AMRAP: 15 Wall Balls 20/14 12 Power Cleans 75/53 9 Burpee Lateral Bar Hops Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load as deemed fit. 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 20 minute AMRAP: 10 Toes-to-bar 10 Power Cleans 95/65 10 Burpee Lateral Bar Hops 50 Double-unders Extra Work: 2) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Ring Rows: 4 sets of 8-10 reps Feet on 20″ Box. 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

WOD: 1) Power Snatch: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) Power Clean + Push Jerk: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 3) Every 3 minutes for As Long As Possible: 2 rounds of… 10 Overhead Squats 65/45 10 Pull-ups Each 3 minute period the rep count goes up by 2, so 12, 14, 16, 18, etc. Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Rebounding Box Jumps: 10 minutes Practice Only work within the height that you can rebound. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments