Category: Sport

WOD: 1) Strict Press: 3-3-3 Warm-up as needed. These should be 3 HEAVY sets. Rest 2-3 minutes between sets. 2) Push Press: 3-3-3 Warm-up as needed. These should be 3 HEAVY sets. Rest 2-3 minutes between sets. 3) 3 rounds AQAP: 10 Front Squats 205/135 20 Burpee Pull-ups 400m Run Extra Work: 4) Farmers Walk: 400m Go heavy (shouldn’t take more than 10 minutes). Keep track of total attempts to complete. 5) Hip Thrusts: 4 x 8 Heavy as possible. Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Snatch: 1×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95, 2×1 @ 95% or less Warm-up as deemed fit. Rest approximately 90 seconds between working sets. These should all be full Squat. 2) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95, 2×1 @ 95% or less Warm-up as deemed fit. Rest approximately 90 seconds between working sets. These should all be full Squat and Split Jerk. 3) 3 rounds AQAP: 7 Muscle-ups 14 Shoulder-to-Overhead 155/105 50 Double-unders Sub for Muscle-up is 10 Pull-ups/C2B and 10 Push-ups/Ring Dips per round. Extra Work: 4) Dog Sled Push: 5 x 30 seconds work/90 seconds rest This should be heavy, and the goal is to go max effort, smoke yourself. 5) GHD Sit-ups: 3 x 15-30 reps Pick a…

WOD: 1) Hatch Program – Week 3/Day 1 – Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as deemed fit. Rest no more than 90 seconds between sets. 2) Hatch Program – Week 3/Day 1 – Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Rest no more than 90 seconds between sets including the transition between Back Squat and Front Squat. 3) 9 minute Up Ladder: 3 Power Snatch 135/95 3 Toes-to-bar 6 Power Snatch 135/95 6 Toes-to-bar and so on until 9 minutes is up Extra Work: 4) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. 5) Row: 8 x 500m Rest 90 seconds between intervals. Don’t deviate more than 3 seconds between any interval. For results post detailed weights, reps, times, etc. for…

WOD: 1) 3 rounds AQAP: 10 Muscle-ups 20 Thrusters 95/65 30 Kettlebell Swings 70/53 800m Run Rest 5 minutes between rounds Sub for Muscle-ups is 20 Pull-ups Extra Work: 2) Deficit Push-ups: 3 x Max Reps Any size deficit, of course if you don’t have a solid regular push-up than work on that. Rest 3 minutes between sets. 3) Banded Pull Throughs: 3 x 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Hatch Program – Week 2/Day 2 – Back Squat: 10 @ 60%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Upon starting your working sets rest no more than 90 seconds between sets. 2) Hatch Program – Week 2/Day 2 – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 75% Rest only 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) AQAP: 2, 4, 6, 8, 10 Power Clean 225/155 10, 8, 6, 4, 2 Paralette Handstand Push-up Rx’d for the Handstand Push-up is a 12″ Defecit. Extra Work: 4) Pistol Squats: 10 minutes EMOTM No more than 5 reps/side per minute. If normal Pistol Squats are easy work on some higher difficulty variation. 5) Reverse Hyper: 3 x 20 Rest 90 seconds. Heavy as possible. For results post detailed weights, reps, times, etc. for…