Category: Sport

WOD: 1) Work Your Weakness: 15 minutes In this Work Your Weakness you will perform TWO movements, 1 movement on the beginning of the minute, the 2nd movement on the :30 of the minute. You are only allowed to pick 1 Movement. Movement #1 will be 5 Burpees. Movement #2 which you can pick has to be some sort of Heavy Barbell Movement. It can be anything you’d like but has to involve a Barbell…don’t be afraid to think outside the box. We are looking to get your heart rate elevated with the Burpees, and then have you hit something that you struggle with and that is heavy. Reps should be between 1 and 3. 2) 3 rounds for Max Reps: 45 seconds Row for Calories 30 seconds Rest 45 seconds Hand Release Push-ups 30 seconds Rest 45 seconds Dumbbell Hang Power Clean…

WOD: 1) Power Snatch: 15-20 minutes to establish a 1RM Warm-up and rest as needed. Establish a Max Power Snatch. Ideally no pressing out, and work to maintain the integrity of the movement by not dropping out wide. 2) Power Clean and Jerk: 15-20 minutes to establish a 1RM Warm-up and rest as needed. Establish a Power Clean and Jerk. This should be a Split Jerk. Work to maintain the integrity of the movement by not dropping out wide. 3) 3 rounds AQAP: 15 Chest-to-bar Pull-ups 15 Box Jumps 24/20 15 Kettlebell Swings 70/53 15 Box Jumps 24/20 Extra Work: 4) Burgener Warm-up: 5 rounds not for time This should be 5 rounds of 3 reps of each movement. Go no heavier than a barbell. This is about precision movements not about time to complete. 5) Superman Position: Accumulate 3 minutes Use as many attempts as needed to accumulate…

WOD: 1) Back Squat: 1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75% Warm-up as needed. Upon starting rest no more than 90 seconds between your working sets. 2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat 3) 5 rounds AQAP: 10 Shoulder-to-Overhead 135/95 20 Deadlifts 135/95 40 Double-unders Extra Work: 4) Bar Muscle-up: 10 minutes EMOTM Pick a rep range that you can maintain for the 10 minutes. Scale with a band, or do Chest-to-bar Pull-ups 5) Stiff Leg Deadlift: 3 x 15 Heavier than last time. Rest 90 seconds between sets. For Results post weights for all sets of Squats and time to complete Met-con along with any scaling…

WOD: 1) Snatch: 3 x 1 @ 70% of 1RM Rest 90 seconds between sets. 2) Clean and Jerk: 3 x 1 @ 70% of 1RM Rest 90 seconds between sets. Yes these weights are light today. Don’t go heavier, follow the programming. Work at the lighter weights and work on nailing the movements with absolute precision. 3) Paleo Benchmark # 1 – Max Pull-ups: Once on the bar perform as many pull-ups as possible. If your foot touches down or you drop off the bar your set is done. These can be any type of pull-up just make sure to record what you did, and if you used a band so you can test the same in 60 days. 4) Paleo Benchmark # 2 – 10 minute AMRAP: 7 Squat Cleans 135/95 9 Toes-to-Bar 11 Burpees Extra Work: 5) Hollow Position: Accumulate 3 minutes Use as…

WOD: 1) AQAP: 1000m Row then 5 rounds of 20 Kettlebell Swings 70/53 20 Box Jumps 24/20 20 Power Snatches 75/53 Extra Work: 2) Split Jerk: 3 x 3 @ 75% Rest 90 seconds between sets. 3) Snatch Balance: 25 minutes to Establish a Max, 3 x 1 @ 80% Establish a Max Load resting as much as you need. Once establish complete the listed sets resting 90 seconds between sets. httpv://www.youtube.com/watch?v=U-PkTCZv3no 4) Muscle Snatch: 3 x 2 @ 75% Rest 90 seconds between sets. 5) Snatch off Blocks (Mid Thigh): 3 x 2 @ 70%, 2 x 3 @ 65% Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post weight and thoughts for all movements. Post Results/Thoughts to Comments