Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 “Y” Plate Raise 5 Clean Pull 5 Strict Press 5 Overhead Squats Athletes in Move/Power use a PVC pipe for warm-up, those in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets:  Sets 1-3 (10:00 – 14:30) –  Snatch Pull + High Hang Power Snatch + Above The Knee Power Snatch +Low Hang Power Snatch Sets 4-6 (14:30 – 19:00) – Power Snatch + Power Snatch + Pause Overhead Squat First complex hold onto the bar for all reps. For the second complex drop after the first Power Snatch and reset on the floor going into the second rep. Build as heavy as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: Sets 1-3 (19:00 – 23:30) – Clean Pull + High Hang Power Clean + Above The…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5 Inchworm + Push-up Station 2 – 10 Wall Therapy Squats Station 3 – Easy Cardio Take your time with the Therapy Squats and really focus on maintaining the best position you possibly can. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 7 Front Squats Reference last week for loading and work to build a little heavier than last week. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell/Kettlebell Goblet Pause Lateral Lunges Start with no loading, or even assisted as needed. Pause in the bottom of each rep for 1-2 seconds. We are still looking for full range of motion, hip below knee on these. Alternate sides each rep for a total of 8 reps. 1d) 36:00 – 45:00 – 3 sets of 2:30 ON/:30 OFF: 12…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Machine/Run Station 2 – 10-20 Lateral Step ups Station 3 – 15-25 Air Squats With Plate Station 4 – 20 Banded Pull Aparts Station 5 – 20 Good Mornings Hit good range of motion on all positions and get your body ready to go. 1b) 15:00 – 25:00 – 7 rounds AQAP: 5 Thrusters 115/75 10/8 Calories Machine or 100m Run Use a loading for the Barbell that is appropriately difficult, it should get hard to perform the 5 Thrusters by the end. 1c) 25:00 – 45:00 – 20 minute AMRAP: 40 Air Squats 300m Run 20 Push-ups 10 Strict Pull-ups Athletes working outside can sub 10 Bent Over Dumbbell Rows for the Ring Rows. If you can’t run your machine subs are 375/350m Row or Ski, 750/675m C2 Bike,…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Cat/Cow 15 Banded Good Morning 5/side Bird Dog 10 Empty Barbell Deadlift or Kettlebell Deadlifts Take your time and get things moving and your low back and hamstrings primed and ready to go. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10 Set Dead Deadlifts Warm-up as needed. Start around 60% of your 1RM. Perform these set dead on the floor each rep. The goal should be to maintain trunk position through the entire descent of the movement and holding position as you meet the floor so you don’t have to reset your hips and back every rep…learn how to hold your trunk position through the entire range of motion. Build as heavy as deemed fit for the day, or pick a difficult weight and perform straight sets. 1c) 27:00 – 32:00 – Every…