Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Face Down Alternating Scorpions 10 Band Pull-aparts 5 Pause Overhead Squats, Back Squats or Goblet Squats   Pick the Squat variation based on the programming you are following. Take your time with the Scorpions and focus on range of motion and movement quality. 1b) 10:00 – 28:00 – Every 2:00 x 9 sets – Overhead Squat: Sets 1-3 (10:00 – 16:00) – 5 Reps @ 70-80% Sets 4-6 (16:00 – 22:00) – 3 Reps @ 75-85% Sets 7-9 (22:00 – 28:00) – 1 Rep @ 80-90% You should have establish a baseline last week. Our goal this week is to get volume and comfort in that 70-90% range. If you’re not feeling the heavier lifts trend towards the lower percentages. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 30 second Mixed Front Rack Hold (1…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-5 Inchworm  w/Scapula Push Up + Shoulder Plank Tap + Calf Stretch Station 2 – 5/side Single Leg Romanian Deadlift Station 3 – 10 Hollow Rocks + 10 Good Mornings w/Bodyweight Take your time and get your positions opened up and your posterior chain warm and firing for the workout. 1b) 14:00 – 45:00 – 7 rounds AQAP: 300m Row/Ski or 600m C2 Bike or 750m Assault Bike 20 Alternating Pistols 15 Hang Power Cleans 95/65 5 Strict Handstand Push-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 50 Calorie Easy Warm-up B – Every 2:00 x 10 sets – 10 second Max Effort Sprint C – 50 Calories Easy Cool-down Rest as needed between parts. For Part B record total calories peak wattage for each interval. 3) Secondary…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – 5 Scapula Pull-ups + 10 Medball Squats Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch Athletes in Move/Power use a PVC Pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: Sets 1-3 (11:00 – 14:00) – Muscle Snatch + Hang Power Snatch Sets 4-7 (14:00 – 18:00) – Power Snatch + Snatch Use this as a quick warm-up into your conditioning piece which includes some heavier, battery style lifts today. Focus on clean positions and get yourself prepped for the workout. 1c) 21:00 – 45:00 – Every 6:00 x 4 sets: Sets 1 + 3 – AQAP:           75 Double-unders           +        …

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Tall Kneeling Single Arm Kettlebell Press Station 3 – 20 seconds/side Bird Dog Hold Increase intensity on the machine and loading on the Kettlebell each round as deemed fit to get you good and warmed up. 1b) 17:00 – 29:00 – Every 1:30 x 8 sets: 3 Push Press w/5 second Negative Emphasis on this piece is the negative first and foremost. Most athletes most likely won’t be able to work much heavier than 60-70% of their 1RM. Be strict with the negative, and have the 5 seconds take the duration of the range of motion, not just the first few inches, and then just let the bar drop to the front rack. Stimulus first, loading second! 1c) 29:00 – 39:00 – Every 1:00 x…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5/side Open/Close Book 10 Alternating Deadbugs 5 Clean Hang High Pull 5 Hang Power Clean Atheltes in Move/Power us a PVC Pipe, athletes in Sport/Comp use a Barbell for warm-up. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets:  Clean Pull + Hang Power Clean + Power Clean + Low Hang Power Clean Start around 60% of your 1RM and build as deemed fit. If you’re newer to Olympic Lifting and working lighter, don’t be afraid to perform the complex on the minute to get more volume and practice in. Build as heavy as deemed fit. Drop the bar and reset after the Hang Power Clean. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 2 x 2-Stop Clean Grip Deadlift Start at whatever loading you finish for the Clean Complex. Pause below the Knee…