Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass Through 10 Table Top Up/Downs 5/side Single Arm Banded Overhead Squat w/Pause Use a light enough band tension that allows you to focus on nice positioning. If you don’t have the mobility for this than perform a single arm banded Front Squat. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets – Overhead Squat: Sets 1-3 (10:00 – 14:30) – 3 Reps Sets 4-6 (14:30 – 19:00) – 2 Reps Sets 7-12 (19:00 – 28:00) – 1 Rep We will be working on Overhead Squats for the next 4 weeks before jumping into a robust Squat program in the New Year. If you don’t have the mobility for the Overhead Squat you should opt to the Power or Move programming for the next 4 weeks. Today we’re just looking to establish where…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Air Squats 10 Kettlebell Romanian Deadlifts 10 Down Dog + Calf Stretch Start slow and pick-up your intensity through each round to get yourself good and warm. 1b) 15:00 – 45:00 – 30 minute AMRAP: 1000m Row/Ski OR 2000m C2 Bike OR 2400m Assault Bike Then…5 rounds of… 10 Dumbbell Deadlifts 185/135 15 Wall Balls 20/14 20 Box Jumps 24/20 Scale as needed. Be mindful that your legs will be sapped jumping onto the box, make sure you’re getting a good jump and picking up your legs as needed. Accessory: 2) Monostructural Conditioning – Ski Erg: 5000m Every 3:00 Perform 5 Strict Press @ 60% of 1RM Workout starts with the Strict Press. You may perform these from the rack. 3) Weightlifting – Every 1:00 x 20 sets: 1 Snatch Start around 60% of…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm + Push Up Station 2 – Glute Bride Hold + Plate/Ball Overhead Station 3 – 5 Hang Power Clean + 5 Push Jerk Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets – Deadlift: Sets 1-4 (11:00 – 15:00) – 1 Muscle Clean + 1 Tall Power Clean + 1 Push Press Sets 5-9 (15:00 – 20:00) – 1 Halting Power Clean + 1 Push Press Use this as skill, positional work. Keep the loading appropriate for the drills. For the Halting Power Clean pause at the knee for 2-3 seconds before finishing through the movement. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 1  Power Cleans + 1 Push Jerk Continue…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 5 Dumbbell/Kettlebell Upright Rows + 10 Goblet Good Mornings Station 2 – 40 seconds Ski/Bike/Row Station 3 – 5/side Half Kneeling Dumbbell Strict Press Station 4 – 40 seconds Ski/Bike/Row Station 5 – 30 Hollow Rocks Get yourself warm. Pick-up the tempo each time your on the machine to get your Aerobic system good and warm for the workout. 1b) 15:00 – 25:30 – Every 1:30 x 7 sets – Push Jerk: 5-3-1-5-3-1-1 Start at a moderate load and build. Work through the two waves working to finish at a heavy single for the day. 1c) 26:00 – 45:00 – 19 minute AMRAP: 150 Double-unders 60 Burpees 50 D-Ball Squat Cleans 70/50 40 Toes-to-bar 30 Dumbbell Shoulder-to-Overhead 50/35 Scale as needed. Chip your way through, watch your rest periods, push on the…