Category: Sport

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 seconds/side Hand Behind Back Lat Stretch Station 3 – 5-10 Wall Therapy Squats Push the tempo on the machine each round to get that heart rate up. 1b) 14:00 – 45:00 – 7 rounds AQAP: 500/450m Ski/Row or 1000/900m C2 Bike or 1200/1100m Assault Bike 10 Hang Power Snatch 95/65 35 Double-unders 10 Overhead Squats 95/65 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault/Echo Bike:  A – 5-10 minute Easy Warm-up B – 5 sets of 30/25 Calorie Sprint – 5 minutes Rest Hit the intervals hard. 3) Olympic Lifting – Drop to Split: 10 sets of 2/Leg Rest 90-120 seconds between sets. 4) Gymnastics – Push-up w/Slider Reach: 5 sets of 5-10/side Rest 90-120 seconds between sets. 5) Trunk – Kettlebell/Dumbbell Side Bends: 5 sets of…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Lateral Lunges 5 Sumo Deadlift 5 Strict Press Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Deadlift 3-2-1-1-1-1-1-1-2-3 Reference previous weeks for loading. Perform these from a Dead Stop on each rep. If you’re going for a top end heavy single be smart and safe with your positioning. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets: Power Clean + Front Squat Treat this as warm-up work for your Thrusters in the workout…keeping the loading light-moderate and flat, or if you’re really feeling good, quickly build to a heavy set for the day. 1d) 37:00 – 45:00 – AQAP: 2 rounds of… 35…

WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: Station 1 –  40 seconds Ski/Bike/Row Station 2 – 20 Shoulder Plank Taps Station 3 – 20 Banded Face Pulls Station 4 – 10 Air Squats + 5-10 Push Ups Station 5 – 40 seconds Ski/Bike/Row Get some blood flowing. Push the machine at a high tempo on the 5th minute to get your heart rate up a bit. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: Dead Stop Strict Press 3-2-1-1-1-1-1-1-2-3 Reference past weeks for loading. Take this as an opportunity to establish a max effort set today. Once you’ve maxed out, make your best effort to keep any remaining sets within 85-90% of the day’s max. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 10 Band Resisted Push-ups 15 Kettlebell Swings 53/35 20 Kettlebell Goblet Box Step-ups 53/35 @…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Banded Lat Press Downs 5 Scapula Pull-ups 5 Muscle Snatch Athletes in Move/Power use a PVC pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3-5 Bar Muscle-ups + 3 T+G Power Snatch Pick a rep count for the Bar Muscle-ups that you can maintain unbroken for all 5 sets. Start around 60% of your 1RM Power Snatch and build through each set as deemed fit. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: High-Hang Power Clean + Above the Knee Hang Power Clean Start with a moderate load and build as deemed fit…don’t let your loading pull you out of position, only build as heavy as you can properly maintain positions. 1d) 35:00 – 45:00 – AQAP: 50 Toes-to-bar 40/30 Calories Ski/Bike/Row 30 Dumbbell…