Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Kettlebell Romanian Deadlifts 10 Scapula Pull-ups 10 Alternating Lunges Increase the tempo, and loading if you want, of your movements each round as you work through this 7 minute warm-up. 1b) 12:00 – 27:00 – 15 minute AMRAP: 75 Double-unders 50 Alternating Dumbbell Snatch 50/35 25 Toes-to-bar Scale as needed. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 10 Supinated Strict Pull-ups 20 Alternating Front Rack Lunges 115/75 Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – 5 sets of – 3:00 @ Moderate + 1:30 @ Hard + :30 @ Walk C – 5 minute Walk/Cool-down Work for consistent efforts on Part B. Rest as desired between each part. 3) Secondary Met-con – Every 1:30 x 10 sets: 5 Paralette Handstand Push-ups 2 Squat Snatches 135/95> Pick…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Tall Kneeling Dumbbell Strict Press 15 Sumo Stance Good Morning Get some blood flowing and get your shoulders and hamstrings primed for the days work. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 1 Tall Jerk + 1 Halting Jerk Weights should be kept light and snappy so that you can maintain the movement patterns. Use this as a quick little skill/positional session and get yourself ready for the workout. 1c) 22:00 – 45:00 – “Bryant” – 23 minute AMRAP: 12 Power Snatch 95/65 23 Back Squats 95/65 12 Pull-ups Paying tribute to those we’ve lost today. Despite what has been a difficult time for many the last 9 months, remember that we are all alive, we get to experience whatever is going on in our lives, and we get to…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: 1 – 40 seconds Ski/Bike/Row 2 – 5/side Single Leg Romanian Deadlift w/Barbell or PVC Pipe 3 – 5-10 Box Jump (Step Down) 4 – 10 Scapula Push-ups + 10 Shoulder Plank Taps Get some blood flowing and those hips and back warmed up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 3 Box Jumps + 3 Hang Muscle Cleans Use this as a primer for your heavier secondary complex. Focus on your jump and extension through the ankles, knees, hips. 1c) 20:00 – 32:00 – Every 1:30 x 8 sets: 1 Clean Pull + 1 Above the Knee Hang Power Clean + 1 Below the Knee Hang Power Clean + 1 Front Squat Continue to increase your loading from the Box Jump/Muscle Clean couplet. Build as heavy as deemed fit. No dropping…