Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 5/side Single Leg Kettlebell Romanian Deadlift 1 Snatch Pull + 1 Power Snatch + 1 Snatch Push Press + 1 Snatch Push Jerk Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 12:00 – 24:00 – Every 1:00 x 12 sets – Power Snatch: Sets 1-3 (12:00 – 15:00) –  1.1 @60% Sets 4-6 (15:00 – 18:00) –  1.1 @65% Sets 7-9 (18:00 – 21:00) –  1.1@70% Sets 10-12 (21:00 – 24:00) – 1.1 75% > Use today to focus on positions and clean lifts. If things are feeling really good go above 75%, but otherwise if lifts aren’t feeling dialed don’t go up past that in weight. Reps should be dropped with a 5 second reset between them. 1c) 25:00 – 35:00 – Every 1:00 x…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bride-ups w/Mini Band 5 Front OR Back OR Goblet Squats Get yourself moving and those hips opened up. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 1 Pause Front Squat + 1 Front Squat The last few weeks we’ve been working some higher volume and getting you more comfortable with that bottom position. Today is an opportunity to push the loading heavier than past weeks. If things are feeling good get after it, and if not keep the weights at more working weight sets and keep them fixed. The time domains are shorts today, if you’re really feeling good and getting after the higher loading don’t be afraid to take a set off for additional rest as you get to a top end set. 1c) 25:00 –…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 Seconds Cardio Station 2 – 10 Scapula Push Up+ Shoulder Tap Station 3 – 20 Alternating Toe-Ups Work to push the intensity up each round on the machine to get yourself warm. 1b) 14:00 – 39:00 – Every 1:00 x 25 sets: Station 1 – Ski/Bike/Row Station 2 – Alternating Dumbbell Plank Rows 50/35 Station 3 – D-Ball Over the Shoulder 100/70 Station 4 – Strict Handstand Push-ups Station 5 – Rest Max reps at each station. We know the gymnastics, station 4 will break down as you fatigue, try and set the other 3 movements at a capacity that you can work for most if not all of the 60 seconds in the round. 1c) 40:00 – 45:00 – AQAP: 50 Alternating Single Arm Dumbbell Squat Cleans 50/35 *Every Drop…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm + Push Up 10 Air Squats  15 Kettlebell Romanian Deadlifts Smooth and clean positions, use the squat as a dynamic stretch and focus on pushing your depth to open up your hips and back. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1 Halting Clean Deadlift +  1 Pause Above Knee Power Clean + 1 Pause Above Knee Clean + 1 Jerk Start around 50-60% of your 1RM C+J. Use this as positional work to get you warm for the singles. Build loading as desired based on how you feel. On the Halting Clean Deadlift hold at/just above the knee for 2-3 seconds before finish through on the Deadlift. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets – Clean and Jerk: Set 1 – 65-70% Set 2 – 70-75% Set 3…