Category: Sport

WOD: 1) Push Jerk: 5-5-5-5-5 Build to a heavy set of 5. All working sets should be within 80% of the heaviest for the day. Warm-up as needed. Rest 2 minutes between sets. 2) AQAP: 15 Deadlifts 315/205 9 Muscle-ups 100 Double-unders 12 Deadlifts 315/205 6 Muscle-ups 75 Double-unders 9 Deadlifts 315/205 3 Muscle-ups 50 Double-unders Extra Work: 3) Pistol Squats: 10 minutes EMOTM Perform any variation of a Pistol Squat. No more than 5 reps/leg/round. Keep reps consistent. 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Rest 90 seconds between working sets. All reps full Squat. Doubles DO NOT need to be Touch and Go. 2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Rest 90 seconds between working sets. All reps full Squat and Split Jerk. Doubles DO NOT need to be Touch and Go. 3) 10 minute AMRAP: 3 Hang Power Cleans 205/135 5 Handstand Push-ups 7 Toes-to-bar Extra Work: 4) Dog Sled Push: 6 x 50m Rest 2 minutes between intervals. This should be a 15-20 seconds effort, i.e. don’t go too heavy. 5) Hip Extension: 4 x 12 Rest 90 seconds between sets. Weight as able. For results post detailed weights, reps, times, etc. for all work…

WOD: 1) Hatch Program – Week 8/Day 1 – Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90 seconds between working sets. 2) Hatch Program – Week 8/Day 1 – Front Squat: 5 @ 60%, 3×5 @ 65% Rest 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 3 rounds AQAP: 12 Power Snatch 115/75 24 Wall Balls 20/14 400m Run Extra Work: 4) Reverse Hyper: 4 x 15 Heavy as possible. Rest 90 seconds between sets. 5) Row: 4 x 500m Rest 90 seconds between sets. Goal is fastest consistent pace. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1a) “Lift Up Luke”- 5 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Rest 60 seconds 1b) 4 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Rest 60 seconds 1c) 3 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Rest 60 seconds 1d) 2 minute AMRAP: 4 Power Cleans 24 Double-unders 10 Pull-ups Rest 60 seconds 1e) 1 minute AMRAP: 4 Power Cleans 155/105 24 Double-unders 10 Pull-ups Immediately Into 1f) AQAP: 50 Wall Balls 20/14 Extra Work: 2) Pistol Squats: 10 minutes EMOTM Any variation of a Pistol Squat. No more than 5 reps/side per minute. Pick a rep count you can maintain. 3) GHD Sit-ups: 3 x 15-30 reps Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Hatch Program – Week 7/Day 2 – Back Squat: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest no more than 90 seconds between working sets. 2) Hatch Program – Week 7/Day 2 – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. http://www.youtube.com/watch?v=vBC53XmK3MY 3) 10 minute Up Ladder: 3 Squat Snatch 135/95 3 Handstand Push-ups 6 Squat Snatch 135/95 6 Handstand Push-ups and so on until 10 minutes is up Rx’d for the HSPU is 2 x 45lb Hi-Temp Bumper Plate deficit. Extra Work: 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Airdyne: 3 x 1 mile Rest 3 minutes between intervals. Goal is fastest consistent speed. For results post detailed weights, reps,…