Category: Sport

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 10-16 Box Step-ups Station 2 – Easy Cardio or Run Station 3 – 15 Banded Upright Rows Station 4 – 10 Squat Thrust Station 5 – 20 Glute Bridge-ups Get yourself moving and get warm. 1b) 15:00 – 35:00 – 20 minute AMRAP: 100 Alternating Dumbbell Power Snatch 50/35 50 Burpee Lateral Dumbbell Hops Remaining Time…AMRAP 15 Push-ups 150m Run Work through the Snatches and Burpees, remaining time is spent doing Push-ups and Run. 1c) 36:00 – 45:00 – 9 minute AMRAP: 1 mile Run Max Dumbbell Front Squats 50/35 Scale run as needed so you get at least 1 minute on the Squats. Accessory: 2) Secondary Conditioning – “Naughty Nancy 2.0” – 5 rounds AQAP: 400m Run 15 Overhead Squats 185/125 15 Bar Facing Burpees Get after it. 3) Olympic Lifting – Snatch…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm + Push-up 10/side Alternating Toe-ups 15 Kettlebell Romanian Deadlifts Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready. 1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 5 Deadlifts Reference last week for loading and look to build a little heavier. Plenty of sets to work through, so don’t rush yourself into the heavy weights until you’re fully ready. Set the bar dead on the floor every rep. 1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 5 High Box Jumps Start at a moderate height and build as deemed fit. Step down and reset between each jump. 1d) 38:00 – 45:00 – 5 rounds AQAP: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Shoulder-to-Overhead 115/75 Scale as needed. Accessory: 2) Secondary Conditioning…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 PVC Pass Throughs 5/side Dumbbell Serratus Punch 5/side Lying Open/Close 5 Burpees Take your time with the slower movements and get positions opened up and and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5 Bench Press Reference last week for loading. Build as heavy as deemed fit. Make sure you are getting 7 good solid working sets in. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 40 Kettlebell Swings 53/35 30 Kettlebell Goblet Reverse Lunges 53/35 15/side Single Arm Kettlebell Push Press 53/35 Scale as needed. For the Push Press perform all reps on one arm before moving to the other. Accessory: 2) Secondary Conditioning – 50-40-30-20-10 – AQAP: Calories Bike Erg Calories Row Erg Have fun. 3) Olympic Lifting – Press From Split: 5 sets of 3/side Rest 90-120…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Pull-Aparts + 5 Pause Scapula Pull ups + 5 Hollow Rock Swings Station 2 – 3 Snatch Grip Deadlifts + 3 Hang Power Snatch + 3 Push Jerk Get some blood flowing and your body ready to go. Move/Power athletes warm-up with a PVC Pipe, Sport/Competition athletes use a barbell. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: Sets 1-3 (10:00 – 13:00) – 3 High Hang Power Snatch Sets 4-6 (13:00 – 16:00) – 2 Hang Power Snatch Sets 7-9 (16:00 – 19:00) –  5-10 Pull Ups + 1 Power Snatch Start at a light load and build as heavy as deemed fit. For the Pull-ups these are done Kipping, pick a rep count that you can maintain unbroken. 1c) 19:00 – 29:00 – Every 1:15 x…