Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Deadbugs w/Plate Overhead 10 Good Mornings (With or Without Weight) 10 Sumo Stance Kettlebell Deadlifts Take your time and focus on tight, strong positions. Get those hamstrings and low back primed for the day. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 3 Deadlifts Warm-up as needed. Reference previous weeks for loading. Build to a heavy set for the day. Set the bar dead on the floor each rep (and control it back to the floor). 1c) 26:00 – 31:00 – Every 1:00 x 5 sets: 5/side Single Leg Box Jumps Build box height as desired. Perform all reps on 1 leg, starting on your non dominant leg, before switching to the other. 1d) 36:00 – 45:00 – 9 minute AMRAP: 21 Overhead Squats 95/65 18/15 Calories Ski/Bike/Row/AB 15 Pull-ups Scale as needed. Accessory: 2) Monostructural…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 Banded Face Pulls w/Pause  10 Alternating Plank Shoulder Taps 30 seconds Machine Get some blood flowing and your body “awake.” 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 3 Bench Press Reference past weeks for loading. You have 10 sets so attack appropriately, and establish a heavy set for the day. 1c) 25:00 – 28:00 – 3 minute AMRAP: Strict Handstand Push-ups Max reps…focus on clean quality reps. 1d) 33:00 – 45:00 – 3 rounds for Max Reps: 1 minute Double Kettlebell Snatch 35/26 1 minute Double-unders 1 minute Ski/Bike/Row 1 minute Rest Get after the stations and push hard. Focus on your minute recovery window, and being mindful and actively trying to get your heart rate down. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 20 minutes Easy-to-Moderate Warm-up B – 20 minute Test…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Supinated Banded Pull Aparts 10 Scapula Pull-ups 10 Squat Hold + Reach Overhead Get those shoulders warm and active. Focus on maintaining a nice squat position in the bottom of the reach overheads. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets:  Sets 1-4 (10:00 – 14:00) – 3-Position Muscle Snatch (Hi-Hang + Top of the Knee + Floor) Sets 5-8 (14:00 – 18:00) – 1.1.1 Power Snatch + 1 Overhead Squat Set 9 (18:00 – 19:00) – 1 Power Snatch + Max Overhead Squats Use the Muscle Snatches as positional warm-up work. For the Power Snatches perform 3 reps with a drop and reset between reps, perform an Overhead Squat after the final rep. For the last perform the Power Snatch at the heaviest load of the day thus far and finish with…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds/side Banded Lat Stretch 10 Alternating Dynamic Samson Stretch 5 Wall Therapy Squats Take your time with the therapy squats and work for a high quality position. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 3 Front Squats Reference last week for loading. You have 10 sets today, so take your time, there is ample opportunity to build into a heavy triple for the day. 1c) 26:00 – 33:00 – Every 1:00 x 7 sets: 4/side Single Arm Front Rack Dumbbell/Kettlebell Bulgarian Split Squat @ Tempo 2.1.2 Scale to a normal Split Squat if this movement pattern is too difficult for you. Hold a single Dumbbell/Kettlebell at the Front Rack position. Perform all reps on 1 side before switching to the other. 1d) 38:00 – 45:00 – AQAP: 20 D-Ball Over the Shoulder 100/70 30…