Category: Sport

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds of Single Leg Single-unders Station 2 – 1/side Kettlebell/Dumbbell Turkish Get Up Station 3 – 10 Pause Heels Elevated Glute Bridge Up Station 4 – 5/side Split Stance Good Mornings Take your time, hitting your positions, make sure you’re getting full range of motion and getting your body open and prepped. 1b) 12:00 – 24:30 – Every 2:30 x 5 sets: 1-5 Ring Muscle-up or Seated Banded Strict Muscle-up + 7 Bench Press  Pick and effort for the Muscle-up that you can maintain for all 5 sets. For the Bench Press start around 60% of your 1RM and build through each set as deemed fit. 1c) 24:30 – 34:30 – 10 minute AMRAP: 5 Dumbbell Man Makers 200m Run One Man Maker consists of Push-up, Plank Row Right/Left, Clean, and…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 5 Snatch Deadlifts 5 Pause Overhead Squats Athletes following Move/Power use a PVC pipe for Warm-up, athletes following Sport/Competition use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1.1 Snatch Warm-up as needed. Drop and reset between reps. Both reps full Squat. Build as heavy as deemed fit. If you’re not feeling the heavier loading today, keep the weights lighter and snappier and perform this as an EMOTM for 10 sets instead. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 1 Clean + 2 Jerks Build loading from your Snatches. Build as heavy as deemed fit. Clean is Full Squat. Same as above, if you’re not feeling the heavier weights, perform this as an EMOTM for 10 sets. 1d) 33:00 – 45:00 – AQAP: 40/30 Calories Ski/Bike/Row Then……

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 rounds of.. 10 Pause Glute Bridge Ups With Barbell 10 Lateral Lunges 10 Air Squats Remaining Time… Easy-to-Moderate Pace Machine Perform 3 rounds of the first 3 movements, whatever time is left spend it on your machine. 1b) 12:00 – 18:00 – Every 2:00 x 3 sets: 3 Pause Back Squats Spend your transition warming up your Back Squat to a moderately hard load for 3 Reps. Pause in the bottom for 3 seconds on each rep. Build as heavy as deemed fit. 1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 10 Dumbbell Front Squats Pick a loading that will be heavy and demanding for you for 10 reps. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 6 Dead-Stop Dumbbell Farmers Lunges Load appropriately given the low volume of reps. Stop completely in…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-4 Inchwormm + Push-up + Calf Stretch Station 2 – 20 seconds/side Star Plank Hold Station 3 – 40 seconds Machine or 100-150m Run Get your body warm and prepped for the day’s work. 1b) 13:00 – 45:00 – 5 rounds AQAP: 10 Shoulder-to-Overhead 135/95 20 Kettlebell Swings 53/35 40 Air Squats 600m Run Scale as needed. Have fun! Accessory: 2) Secondary Conditioning – Trail Walk/Hike: 60 minutes Wear a pack or weight vest. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat: 1 set @ 65% 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% Heavy Set for the Day Warm-up as needed. Rest as needed. Only move past the 85% to the heavy set for the day if things are feeling good. 3b)…