Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Table Top Up/Downs 15 Glute Bridge Ups 30 Single-unders Get your posterior chain firing, and focus on the skill and position of jumping rope. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 5 Front Squats Reference last week for loading. Goal should be to start your first set somewhere around the middle of your weights from last week and build.  1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 10 Overhead Reverse Lunges Perform these taking the bar from the floor. Alternating legs each rep. Build as heavy as deemed fit. Mobility dependent, experiment with different grip widths if you’re interested and find where you feel most stable. 1d) 35:00 – 45:00 – AQAP: 120-90-60-30 Double-unders 40-30-20-10 Burpee-to-Target Scale as needed. Burpee-to-Target standard is both hands touching something 6″ out of your reach. Accessory:…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Scapula Pull Ups + 10 Lateral Lunges Station 2 – 10 Toe-Ups + 10 Quad Stretch Station 3 – 100-200m Run or 40 seconds Machine Focus on good positions and activation. If you’re feeling tight or like a specific area needs extra warm-up add it in accordingly. 1b) 15:00 – 45:00 – 30 minute AMRAP: 20 Wall Balls 20/14 300m Run 20 Push-ups 5 Squat Cleans 185/135 Scale as needed. Accessory: 2) Secondary Conditioning – Row: 10K Perform this as the 2016 “Granite Games” Event #1, with two scores, the time to complete the first 1K, and then time to complete the 10k. 3) Olympic Lifting – Snatch Grip Behind the Neck Push Jerk: 10 sets of 1 Establish a heavy lift for the day. Rest 90-120 seconds between sets. 4) Gymnastics –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 4 Burpees 5 Cat/Cow 6 Alternating Bird Dogs 7 Good Mornings Get your trunk active and warm, focus on hitting good position and stretch on the Good Mornings. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 7 Deadlifts Warm-up as needed. Reference last week for loading. Goal should be to work heavier than last week. Set the bar dead on the floor every rep. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell Rhythm Squat Jumps Focus on quality of movement over loading. 1d) 35:00 – 45:00 – AQAP: 25 Power Snatch 75/55 20 Power Snatches 95/65 15 Power Snatches 135/95 Every 1:00 Perform 20 Double-unders Scale as needed. Workout starts with 20 Double-unders. Perform 20 Double-unders at the top of every minute until you finish the workout or you hit the time…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 30 seconds/side Banded Samson Stretch Station 2 – 20 Alternating Face Down Scorpions Station 3 – 40 Seconds Single-unders Get some blood flowing. Use the Single-unders as an opportunity to work on clean, concise positioning for carry over to your Double-unders. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 7 Bench Press Reference last week for loading. Try and start towards the top end of your sets from last week. Build as heavy as deemed fit for the day. 1c) 28:00 – 32:00 – Every 1:00 x 4 sets: 1/direct Walk Hands Around Box (“Box Clock”) Scale to just having your feet on a plate. Can make this more difficult by getting yourself into a stink bug position on the box. Scale as needed based on ability. 1d) 35:00 – 45:00…