Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 minute Ski/Bike/Row Buy-In Then…AMRAP 20 Band Pull-Aparts 5/side Kettlebell Windmills 5 Pause Scapula Pull-ups Build your pace on your machine each minute to get your heart rate up. Focus on good clean positions and activation through the rest of the movements. 1b) 12:00 – 28:00 –Every 2:00 x 8 sets: 2 Split Jerk w/Pause in Catch Start at a moderate load and build as deemed fit. Hold the catch position in the Split for 2-3 seconds on each rep. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 3-5 Ring Muscle-up Transitions These can be Toe Assisted, Band Assisted, Feet on Box. 1d) 35:00 – 45:00 – Every 2:00 x 5 sets: 10 Box Jumps 30/24 1-5 Ring Muscle-ups Use the Box Jump to get your heart rate up a little and also as a primer…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Banded Face Pulls Station 3 – 3x Halting Snatch Deadlift + Halting Hang Power Snatch + Overhead Squat Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 1 Halt At Knee Snatch Deadlift + 2 Pause Above Knee Hang Power Snatch + 1 Pause Overhead Squat Use this as warm-up and positional work to the battery piece. 1c) 23:00 – 32:00 – AQAP: 12 Squat Snatch 135/95 50 Double-unders 9 Squat Snatch 155/105 50 Double-unders 6 Squat Snatch 175/125 50 Double-unders Scale as needed. 1d) 36:00 – 45:00 – 9 minute AMRAP: 20/15 Calories Ski/Bike/Row 15 Alternating Dumbbell Power Snatch 50/35 10 Burpees Scale as needed. Accessory: 2) Monostructural Conditioning –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up/Down 5/side Worlds Greatest Stretch 5 Pause KB/DB Goblet Squat Get things opened up and your body ready to go. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 1 Pause Front Squat + 5 Front Squats Reference past weeks for loading and direction in your sets. Start at a moderate weight and build as heavy as deemed fit. Hold the bottom on the pause Squat for 2-3 seconds. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Dumbbell Farmers Split Squat w/Band Focus on positioning and movement quality first, loading second. 1d) 37:00 – 45:00 – 4 rounds AQAP: 15 Deadlifts 115/75 12 Hang Power Cleans 115/75 9 Alternating Front Rack Lunges 115/75 Lunges are a total of 9 reps. Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 1…

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Quad Stretch 10 PVC Pipe Pass Throughs 10 Scapula Push Up + Reach For Opposite Foot Get yourself warm and moving. 1b) 15:00 – 45:00 – 30 minute AMRAP: 50/40 Calories Ski/Bike/Row 40 Box Step-ups 30/24 30 Russian Kettlebell Swings 53/35 20 Push-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Outdoor Hike/Walk: 60 minutes Get outside and get some fresh air. Throw on a weight vest or backpack if you want. 3) Olympic Lifting – Overhead Squat: Establish a 1RM for the Day Don’t spend more than 20 minutes on this. Taken from the rack. 4) Gymnastics – Freestanding Handstand Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Trunk – GHD Sit-ups: 3 sets of 20-30 Reps Rest 90-120 seconds between sets. 6) Posterior Accessory – Reverse Hyper: 5 sets…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1- 40 seconds Single-unders Station 2- 10 Squat Hold + Reach Overhead Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings Station 4 – Muscle Clean + Pause Front Squat x 3 cycles Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell. 1b) 13:00 – 25:00 – Every 1:00 x 12 sets: Sets 1-6 – (13:00 – 19:00) – Muscle Clean + Low Hang Muscle Clean Sets 7-12 – (19:00 – 25:00) – Halt @ Knee Power Clean + Low Hang Clean This is meant to be skill work to get your warmed-up for the heavier cleans in the workout. Focus on good positioning and skill, the Low Hang Clean is into a full Squat. 1c) 30:00 – 45:00 – 15 minute AMRAP: 75 Double-unders 25 Wallball 20/14…