Category: Sport

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: :30 Second Wrist Stretch On Floor 10 Pause Banded Face Pulls 5/side Kettlebell Windmills 1 minute Ski/Bike/Row Take your time on the Windmills and focus on clean, nice positions. Pick-up the tempo on the machine each round to get your heart rate up. 1b) 12:00 – 30:00 – Every 1:30 x 12 sets: Sets 1-4 – (12:00 – 18:00) – 5 Push Press Sets 5-8 – (18:00 – 24:00) – 3 Push Jerk Sets 9-12 – (24:00 – 30:00) – 1 Split Jerk Start around 60% of your 1RM Push Press and build loading from there. Goal should be to add load to the bar every set through the duration of the 12 sets. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Dumbbell Bench Press 50/35 10 D-Ball Over The Shoulder 100/70 5 Strict Ring Dips…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bent Over “Y” Raise 5 Snatch Deadlift 5 Snatch Push Press 10 Hollow Rocks Athletes in Move/Power warm-up with a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 3-Position Power Snatch Performed as Floor, Below the Knee Hang, Hi-Hang. Start light, treat this as warm-up/prep work into your heavier complexes. No dropping the bar between reps. 1c) 17:00 – 35:00 – Every 2:00 x 9 sets: Snatch + Hang Snatch + Overhead Squat + Snatch Continue to build loading from Part B. All Snatches are full Squat. Perform the first 3 reps as a complex, drop the bar after the Overhead Squat and reset on the floor for the last rep. 1d) 40:00 – 45:00 – 21-15-9 – AQAP: Alternating Dumbbell Power Snatch 70/50 Toes-to-bar Sprint workout,…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Glute Bride-ups Station 3 – 10 Alternating Kettlebell/Dumbbell Curtsy Lunges Take your time with stations 2+3 and focus on good position and activation. 1b) 11:00 – 26:00 – Every 2:30 x 6 sets: 2 Pause Front Squats + 4 Front Squats Warm-up as needed. Reference last week for loading. Goal should be to work slightly heavier. Hold the bottom on the Pause for 2-3 seconds each rep. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets – 12-10-8 – AQAP: Alternating Pistol Squat Hang Power Cleans 95/65 Scale appropriately so that you have at least 30 seconds after completing the first set. Accessory: 2) Monostructural Conditioning – Row: 4 x 1K Rest 3 minutes between intervals. First three sets at moderate tempo. 4th set hit…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-Ups + 5 Hollow Rocks/Swings 5 Wall Therapy Squats 10 Box Step-ups Get yourself moving and some blood flowing. 1b) 10:00 – 16:00 – 6 minute AMRAP: 5 Strict Pull-ups 10 Dumbbell Goblet Squats 70/50 Scale as needed.  1c) 17:00 – 23:00 – AQAP: Perform the rounds and reps you completed in Part B for time Try to complete the same workload you just did in the AMRAP for time. 6 minute cap to get it completed. 1d) 24:00 – 30:00 – 6 minute AMRAP: 5 Dumbbell Hang Power Clean 70/50 10 Single Arm Dumbbell Box Step-Overs 70/50 Be mindful of switching the hands you hold the Dumbbell with on the Step-Overs to not overtax your grip on one hand. Dumbbell is to be held in the Farmer’s position for the Step-Overs. 1e) 31:00 – 37:00 –…