Category: Sport

WOD: 1) Bench Press: 5-3-1-3-5-10-20 For this series we are looking for a relatively heavy 5 and 3 to start, but not maxes. Your single should be HEAVY, could be 1RM heavy, could be PR heavy, you decide, but you have 1 attempt, and only 1 attempt. From there on, your 3-5-10-20 should all be as heavy as possible. 20 might be a bit of a guess for most of you, 80% of your 10 is a good starting point, and 80-90% of your 5 is a good starting point for you 10. Rest approximately 2 minutes between sets.2) 15 minute AMRAP:15 Pull-ups15 Wall Balls 20/1415 Kettlebell Swings 70/53200m Run Some thoughts/ques for the Wall Ball Competitors: 3) 5 rounds:30 seconds Bird Dog Left30 seconds Bird Dog Right30 seconds Superman30 seconds Rest This series of stabilization work can be done before or after the…

WOD: 1) Split Jerk: 1-1-1-1-1-1-1 For this we are looking for you to max out and find your 1RM Split Jerk. Rest should not be more than 2 minutes between sets. All 7 sets should be heavy, try to keep them all within 80% of your 1RM. If you hit your max early on taper off a little and build some heavy volume into the movement to finish. Probably the biggest fault we see in any Shoulder-to-Overhead is that torso position, make sure you guys concentrate on it tomorrow 2) 3 rounds AQAP: 20 Toes-to-bar 20 Shoulder-to-Overhead 135/95 Competitors: 3) Run: 4 x 400m These should be max effort runs. Rest exactly 2 minutes between each run. For results post weights for your 7 working Split Jerks, time for Met-con along with any scaling used, and for Competitors time for each run. Post results/thoughts to…

WOD: 1) Hatch Cycle – Week 4 – Day 1:Back Squat: 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85% Front Squat: 1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85% Get your knees, hip, and achilles warmed up accordingly and then get right into it. Rest is 90 seconds, and only 90 seconds between sets, and this goes for the transition between Back Squat and Front Squat. A few main points to review about the Front Squat 2) Open Workout 11.1 – 10 minute AMRAP: 30 Double-unders 15 Snatch 75/53 The Snatch for this workout can be any type, but given the light weight you should be working with something that you can easily Power Snatch and or Muscle Snatch. Competitors: 3) Muscle-ups: 10 minutes Every-minute-on-the-minute We are looking for Ring Muscle-ups here. You pick the number,…

WOD: Class: 25 minute AMRAP:15 Burpees15 Sumo Deadlift High-pulls 95/6515 Toes-to-bar The most important thing as we mention all the time is staying under the bar, your hip joint always needs to stay under to behind the bar at the peak of the movement Competitors: 1) Squat Snatch: 2-2-2-2-2-2-2 These are not meant to be touch and go reps. Hit one Snatch, drop the bar, reset, and then hit the next rep. Rest no more than 2 minutes between sets. These must be Squat Snatches or as close as you can get to one if you have mobility issues. Your sets should be ladder esque, start with a medium weight and build up to a few heavy sets. Some Snatch Basics 2) 5 rounds of total reps: 30 seconds Max Hang Power Cleans 185/123 30 seconds Hold In Front Rack Position Rest exactly 8…

WOD: 1) Hatch Cycle – Week 3 – Day 2:Back Squat: 1×10 @ 60%, 1×10 @ 65%, 1×8 @ 70%, 1×8 @ 75% Front Squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70% Warm-up accordingly, then work through the Back Squats resting only 90 seconds between sets, and ideally work right into the Front Squats with only 90 seconds of rest.2) 3 rounds AQAP:15 Shoulder-to-Overhead 155/105400m RunCompetitors:3) Good Mornings: 5×15Good mornings should be heavier than last time. Rest 90 seconds between sets.For results post weight of each set of your squats along with the time to complete the Met-con along with any scaling used. For competitors post weights for each set of Good Morning’s.Post results/thoughts to comments A little running video from Mr. Brian MacKenzie – Jade