Category: Sport

WOD: 1) Back Squat: 1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75% Warm-up as needed. Upon starting your work sets. Rest no more than 90 seconds between sets. 2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70% You should need no Warm-up for these. Upon finishing your last sets of Back Squat, rest no more than 90 seconds transitioning to your first set of Front Squats: 3) AQAP: 25 Burpees 5 Muscle-ups 20 Burpees 4 Muscle-ups 15 Burpees 3 Muscle-ups 10 Burpees 2 Muscle-ups 5 Burpees 1 Muscle-up If you can’t do a Muscle-up sub out 4 Pull-ups today. We will not be adding Push-ups as a sub. 4) 10 minute AMRAP: Barbell Turkish Get-up 65/45 The focus on this is ultimately on technique. Try to…

WOD: 1) Squat Snatch: 3 x 1 @ 77.5% of 1RM Squat Snatch  Warm-up as needed, upon starting rest no more than 90 seconds between sets. 2) Snatch Pull: 3 x 3 @ 95% of Heaviest Snatch Rest no more than 90 seconds between sets. 3) Snatch Deadlift: 3 x 3 @ 105% of Heaviest Snatch Rest no more than 90 seconds between sets. 4) 21-15-9 – AQAP: Squat Snatch 95/65 Wall Balls 20/14 5) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. If you can work through sets of 20 without stopping, then perform sets of 25. 6) Dumbbell Piston Press: 4 x 8/side Rest 90 seconds between sets. This is a standing shoulder press. You should alternate hands, a la a piston, one Dumbbell is up and the other is down, as the one hand lowers the other should rise. For results post weights of…

WOD: 1) 20 minute AMRAP: 10 Kettlebell Snatch/side 53/35 20 Alternating Lunges w/Kettlebell Overhead 53/35 40 Double-unders For the lunges you must perform 10 with the Kettlebell in the Left Hand, and 10 with the Kettlebell in the Right hand.  httpv://www.youtube.com/watch?v=9FrUqUPO284 Give it a watch, but we’ll spend some time going over this in the morning Extra Work: 2) Split Jerk: Establish a 1RM, then 3 x 1 @ 80% Spend no more than 25 minutes working to establish your 1RM, then rest 90 seconds between your singles at 80% 3) Muscle Snatch: 3 x 2 @ 70% Percentage is based off of your Muscle Snatch. Focus on an aggressive fast turn over and punch up into the bar. Rest 90 seconds between sets. 4) 2-Position Squat Snatch (Floor then Mid-thigh): 3 x 1 @ 60% Rest 90 seconds between sets. You shouldn’t be dropping the bar…

WOD: 1) Squat Snatch: 3 x 1 @ 75% of 1RM Squat Snatch 2) Snatch Pull: 3 x 3 @ 90% of Heaviest Snatch 3) Snatch Deadlift: 3 x 3 @ 100% of Heaviest Snatch Just a Deadlift with a Snatch Grip, and like Monday a more vertical torso than your regular Deadlift 4) 5 rounds AQAP: 5 Squat Clean Thrusters 135/95 10 Chest-to-bar Pull-ups WOD DEMO Extra Work: 5) Stiff Leg Deadlift: 3 x 15 Heavier than last time. Rest 90 seconds between sets. 6) Hollow Position: Accumulate 3 minutes The goal is to get this done as fast as possible, but don’t break down positioning to get it done. Keep track of total time to complete and total attempts to accumulate 3 minutes For results post weight of set for Squat Snatch, Snatch Pull, and Snatch Deadlift, along with time to complete Met-con and any scaling…

WOD: 1) Work Your Weakness: 15 minutes EMOTM Pick a movement that you struggle with and is a weakness for you. This movement needs to be strength baring. It is important to remember though that a strength baring movement doesn’t need to be a load baring movement. Examples for this would be a Pull-up, Muscle-up, or Handstand Push-up, they are all strength baring movements for many individuals but don’t add any additional load to the body. Other strength movements that would be acceptable are movements like a Deadlift, Clean, Back Squat, Bench Press, Weighted Pull-up, etc. For this we’d like you guys to stay away form movements like Kettlebell Swings, Wall Balls, etc. Once you have your movement you must pick a rep range, something between 1 and 5, and something that you can sustain for all 15 minutes. If you are working with…