Category: Sport

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Banded Scapula Push-ups + 10 Hollow Rocks Station 2 – 10 Banded Pass Throughs + 10 Air Squats Station 3 – 45 seconds Ski/Bike/Row Get yourself moving. Increase the intensity on the machine each round to get your aerobic system going. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: Dead-Stop Strict Press 8-6-4-4-6-8 Same theme as last week. Pause at the Front Rack on every rep. Build as heavy as deemed fit. Work to back off the loading as little as possible when shifting back up to the higher reps…don’t be afraid to fail. 1c) 31:00 – 45:00 – Every 2:00 x 7 sets: 15/10 Calories Ski/Bike/Row 10 Ring Dips 10 Dumbbell Floor Press 50/35 Hit these as hard efforts. Scale output as needed so you have at least…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Face Pulls (Attached Low On Rig) 10 Squat Hold + Reach Overhead 5/side Single Arm Dumbbell Tempo Overhead Squats Take your time and focus on good activation and positions. If you don’t have the mobility for the OHS, perform a Single Arm Front Squat instead. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press Sets 6-10 (15:00 – 20:00) – Hang Power Snatch + Snatch Start at a light load and build as deemed fit. Drop the bar between the Hang Power Snatch and Snatch. 1c) 20:00 – 30:00 – Every 1:15 x 8 sets: Sets 1-4 (20:00 – 25:00) – Muscle Clean + Pause Thruster Sets 5-8 (25:00 – 30:00) –  Power Clean + Halting Split Jerk + Split Jerk Start…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Glute Bridge Up w/Mini Band Station 2 – 8-10 Alternating 90/90 Hip Opening Drill Station 3 – 5-10 Pause Back Squats/Front Squats/Goblet Squats Get those hips and glutes warmed up and ready to Squat. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: Back Squat 8-6-4-4-6-8 Reference last week for loading, and be mindful of the stimulus that was created last week ending on the larger sets. Build into a heavy 4 for the day, and then work to keep the loading up as much as possible as you finish out through the 6 and 8 o the back end. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 6 Alternating Goblet Cossasck Squats This may be a movement you start with no loading. If you don’t have the…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5/side Negative Calf Stretch 10 Band Pull-aparts 5/side Split Stance Good Mornings 30 seconds Machine Get things primed and moving. For the Calf Stretches perform them on your box, with an emphasis on the negative down in to the stretch. 1b) 13:00 – 43:00 – Every 1:00 x 30 sets: 1 minute Cals Cardio 1 minute Shoulder-to-Overhead 95/65 1 minute Box Jump 1 minute Burpees 1 minute D-Ball Over The Shoulder 100/70 1 minute Rest Max reps at each station. Scale as needed. 1c) 43:00 – 45:00 – 2 minute AMRAP: 10 V-Ups 10/side Side Plank Dips Cash out! Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – Every 1:00 x 20 sets – 200m Rest as needed between parts A and B. 3) Olympic Lifting – Snatch: 1 set of 4 @ 60%…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 Inchworms 10 Table Top Up/Downs 10 Kettlebell Sumo Stance Deadlift 5 Burpees Get some blood flowing. Use a comfortable load for the Deadlifts to help you open up and find good positioning. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10-8-6-8-10 Sumo Deadlift Warm-up to around 50-60% of your 1RM Deadlift and build through each set as deemed fit. Set the bar Dead on the floor each rep. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets:  1 Clean Pull + 1 Hang Power Clean + 1 Front Squat Quick little Olympic work here after the Deadlifts. Can approach this two ways…use it as skill/positional work and perform at moderate loads, or use this as a competition style piece, and quickly build to a max set for the day. 1d) 37:00 – 45:00 –…