Category: Sport

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats Pick up the pace through each round and get yourself moving and warm. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10 Bench Press Warm-up as needed. You should be looking to start around 60-70% of your 1RM. Build as deemed fit, or pick a difficult load and try to perform straight sets through for all 5 sets. If you’re looking for additional work during the rest period perform 1 minute of Bodyweight Box Step-ups @ 24/20. 1c) 30:00 – 45:00 – 15 minute AMRAP: 10 Strict Handstand Push-ups 20 Russian Kettlebell…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Scapula Pull ups 10 Banded Upright Rows 5 Snatch Grip Deadlifts 5 Push Press Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press Sets 6-10 (15:00 – 20:00) – Power Snatch w/Pause in Catch + Snatch Push Jerk Warm-up as needed. Start around 60% of your 1RM and build as deemed fit. Both the Push Press and Push Jerk are from behind the Neck. Hold the “catch” on the Power Snatch for 2-3 seconds. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 (20:00 – 25:00) – Muscle Clean + Push Press Sets 6-10 (25:00 – 30:00) –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Glute Bridge Up  w/Pause 10 Alternating Squat Hold + Reach Overhead 5 Box Jump, Step Down Take your time and get things firing and opened up. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Back Rack Split Squat @ Tempo (0-3-0) Load as deemed fit, focus on tempo first and foremost, holding the bottom for 3 seconds on each rep. Perform all reps on 1 side before switching to the other. 1d) 36:00 – 45:00 – 21-15-9 – AQAP: Burpee Box Jump 30/24 Sumo Deadlift High-Pull 95/65 Scale as needed. Accessory: 2) Secondary Conditioning – Bike Erg: 5 sets of 1 minute Max Calories…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 5 Cat/Cow + 10 Air Squats Station 3- 10 Scapula Push Ups + 10 Calf Stretch Push the intensity each round on Station 1 to get your heart rate up and ready to go. 1b) 14:00 – 45:00 – AQAP: 1200m Run 60 Wallballs 20/14 40 Deadlifts 155/105 30 Strict Ring Dips 40 Deadlifts 155/105 60 Wallballs 20/14 1200m Run Scale as needed. Accessory: 2) Secondary Conditioning – Trail Run: 5K Get after it and get outside and have fun. 3a) Olympic Lifting – Snatch + Overhead Squat: 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% 1 set @ 80% 1 set @ 75% 1 set @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3b) Olympic Lifting…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3/side Plate Flip 2/side Hip Air Plane With Band Around Knee 2 Clean Deadlift 2 Thruster All athletes can use a PVC Pipe or Barbell to warm-up. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1 Snatch Pull With Pause At Knee + 1 High Hang Power Snatch + 1 Behind the Neck Snatch Push Jerk + 1 Overhead Squat Warm-up as needed. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is meant to be a little lighter and more skill intensive. 1c) 19:00 – 31:00 – Every 1:30 x 8 sets: 1 Clean Pull With Pause At Knee + 1 High Hang Power Clean + 1 Thruster + 1 Jerk Start loading where you finish with your Snatch complexes. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is…