Category: Sport

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) –  8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press  Sets 4-6 (4:30 – 9:00) –  5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts Very active warm-up today. If you need mobility work, get it in before starting the class. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: Dead-Stop Strict Press 10-8-6-8-10 Start at a moderate weight, build to a heavy 6 for the day, and then do your best to taper out as little as possible with the loading. These are done as Dead-Stop, so each rep the bar should come to a complete stop at the Front Rack, taking the stretch-reflex out of the movement.  1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 15 Push-ups…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 5 Snatch Grip Romanian Deadlifts 5 Snatch Grip Behind the Neck Strict Press Athletes in Move/Power use a PVC Pipe for Warm-up, those in Sport/Competition use a Barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: Power Snatch + Hang Power Snatch + Snatch + Hang Snatch Start around 60% of your 1RM and build as deemed fit. Drop and reset on the floor after the Hang Power Snatch.  1c) 19:00 – 31:00 – Every 2:00 x 6 sets: Power Clean + Clean + Hang Clean + Jerk Start around 60% of your 1RM and build as heavy as deemed fit. Drop and reset on the floor after the Power Clean. 1d) 35:00 – 45:00 – 10 minute Up Ladder: 10 Wall Balls 20/14 15/10 Calories Ski/Bike/Row For this workout…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Air Squat 10 Alternating Bird Dog 5/side RNT Romanian Deadlift Take your time and focus on good range of motion and activation through your positions. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets – Back Squat: 10-8-6-8-10 We will be working through some reverse pyramid waves in the coming weeks. These can be incredibly mentally demanding. The goal should be to get to a heavy demanding set of 6 by the 3rd set, and then pull back slightly finishing with heavy sets of 8 and 10 after taxing your legs hard on the set of 6. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side RNT Kettlebell Romanian Deadlift Focus on position and balance first, load second…depending on your abilities and control, this may be done with no loading at all. 1d) 36:00…

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 20 seconds/side Plank Hold Station 2 – 5-10 Wall Therapy Squats Station 3 – 3 Inchworm + 3 Scapula Push Ups + Calf Stretch Station 4 – 40 seconds Run or Cardio Get yourself good and warm and ready to go. 1b) 17:00 – 45:00 – 5 rounds AQAP: 30 Wall Balls 20/14 40 Abmat Sit-ups 500m Run Scale as needed. Keep yourself moving, scale the Wall Ball appropriately so you are able to get through the 30 reps in 2-3 each round. Accessory: 2) Monostructural Conditioning – Run: 45 minutes Nasal Only Easy to moderate pace. 3) Olympic Lifting – Push Press: 5 sets of 5 @ 75% Rest 2-3 minutes between sets. 4) Gymnastics – Strict Ring Muscle-up Negatives: 5 sets of 5 Jump to the support position and then lower as…