Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 5/side Single Leg Kettlebell/Dumbbell Romanian Deadlifts 5 Box Jumps Get yourself moving and those hips and back primed to pull and explode. 1b) 10:00 – 19:00 –Every 1:30 x 6 sets: Clean Pull With Pause At Top + High Hang Power Clean + Low Hang Clean + Push Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between any reps. Low Hang Clean is into a full Squat. 1c) 19:00 – 29:00 – Every 2:00 x 5 sets:  Clean + 2 Front Squat + Split Jerk Continue to build loading from Part B. 1d) 34:00 – 45:00 – 11 minute AMRAP: 50 Calories Ski/Bike/Row 40 Overhead Squats 95/65 30 Calories Ski/Bike/Row 20 Shoulder-to-Overhead 95/65 10 Burpees Scale as needed. Accessory: 2) Monostructural Conditioning – Ski Erg…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 4 minutes Ski/Bike/Row Then AMRAP… 10 Banded Face Pulls 5/side Single Arm Strict Press from Split Jerk Stance Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation. 1b) 12:00 – 28:00 – Every 2:00 x 8 sets: 1 Behind the Neck Split Jerk + 1 Split Jerk Start around 60% of your 1RM and build to a heavy set for the day. If you max out before the last set, try to keep your remaining sets within 80-90% of the days heaviest. 1c) 33:00 – 45:00 – Every 6:00 x 2 sets: 2 rounds of… 3-5 Ring Muscle-ups 35 Double-unders 5-10 Strict Handstand Push-ups 35 Double-unders Scale as needed. Accessory: 2) Monostructural Conditioning – Assault/Echo Bike: 5 sets…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 10 Alternating Shoulder Plank Taps + 5 Pause Overhead Squats Station 3 – 3x Snatch Pull + High Hang Power Snatch + Low Hang Snatch Athletes in Move/Power warm-up with a PVC pipe, athletes in Sport/Comp warm-up with a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: Snatch Pull w/Pause @ Top + High Hang Power Snatch + Low Hang Snatch Start around 50-60% of your 1RM and build as deemed fit. Pause at the top of the Pull for 1-2 seconds, no dropping the bar between reps, Low Hang Snatch is into a full Squat. 1c) 20:00 – 28:00 – 8 minute AMRAP: 10/8 Calories Ski/Bike/Row 3 Hang Squat Snatch @ 80-90% of Today’s Heaviest Complex Battery work here, Hang…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Worlds Greatest Stretch 10 Alternating Lunges 5 Table Top Up/Downs Focus on getting into deep positions in your stretches and opening positions up. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 3 Pause Front Squats + 3 Front Squats Warm-up as needed. For the Pause Squats hold the bottom position for 3 seconds each rep. Perform this as a complex. Build as heavy as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side D-Ball Bear Hug Split Squats Start with a moderate load and build as deemed fit. Perform all reps on 1 side before switching to the other. 1d) 37:00 – 45:00 – 15-18-21 – AQAP: Deadlifts 185/135 Box Jump Overs 30/24 Scale as needed. Accessory: 2) Secondary Conditioning – Run: A – 5-10 minute Easy Warm-up B – 3 x…