Category: Sport

* The Open Is Coming HERE WOD: 1) Snatch: 6 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. 2) Clean and Jerk: 6 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) 15-12-9-6-3 – AQAP Hang Power Cleans 115/73 Push-ups Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus for this movement should be on position and stretch not loading. 5) Handstand Walk: 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

* The Open Is Coming HERE WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 21-15-9 – AQAP: Thrusters 65/45 Pull-ups Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) GHD Sit-ups: 3 sets of 15-30 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 5 rounds 3 minute AMRAP – 1 minute Rest: 5 Burpees 10 Shoulder-to-Overhead 115/75 15 Alternating Lunges Each 3 minute Period start back on your first Burpee. Score each 3 minute piece. Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of total time and breaks to complete. 3) Muscle-up: 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) Snatch: 5 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean and Jerk: 4 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split 3) AQAP: 25-20-15-10-5 Front Squats 95/65 15-12-9-6-3 Push-ups Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Build as heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to get consistent sets of 50+ unbroken reps. 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,…