Category: Sport

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5/side Kettlebell/Dumbbell Upright Row Station 2 – 10 Alternating Bird Dog w/Pause Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1.1 Snatch Warm-up to around 60% of your 1RM and build as heavy as deemed fit. If you’re not feeling like pushing the weights as heavy today, perform this on the minute for 10 sets. Drop and reset between reps. Both reps are full Squat. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets:  1 Clean + 1 Clean and Jerk Start around 60% of your 1RM and build as heavy as deemed fit. If you’re not feeling like…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 5 Table Top Up Downs 10 Alternating Lateral Lunges 5 Box Jumps 1 minute Ski/Bike/Row/Run Take your time with your movements. Work to pick-up the tempo on the machine each round to start to get your aerobic system warm and ready to go. 1b) 15:00 – 20:00 – Every 1:00 x 5 sets: “X” Strict Handstand Push-ups Pick a rep count you can maintain for all 5 sets in an unbroken set. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 2 Pause Jerk Dips + 1 Jerk Start at a moderate loading and build as heavy as deemed fit. Hold the bottom of the Jerk Dip for 2-3 seconds on each rep. If you’re not feeling like pushing the weights aggressively today, turn this into an EMOTM and perform 10 sets on the minute….

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Banded Face Pulls Station 2 – 10 Pause Shoulder Plank Taps Station 3 – 3 Power Snatch + 3 Hang Squat Snatch + 3 Snatch Push Press Athletes in Move/Power warm-up with a PVC Pipe, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Hang Snatch + 1 Snatch Warm-up as needed. Drop the bar and reset on the floor between the Hang Snatch and Snatch. Both reps are full Squat. Build as heavy as deemed fit. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets:  1 Hang Clean + 1 Clean Continue to build loading as deemed fit from the Snatches (don’t be afraid to drop lighter for your first few sets). Drop the bar and reset on the…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine or Run Station 2 – 5 Burpees + 15 Air Squats Station 3 – 3-5 Inchworm + Push-up Get some positions opened up and get some blood flowing. 1b) 10:00 – 45:00 – AQAP: 50-40-30-20-10 Single Arm Kettlebell Push Press 53/35 50-40-30-20-10 Kettlebell Goblet Squat 53/35 1000-800-600-400-200m Run For the Push Press split the reps in half between both arms. We’re going to use a standard that you must complete reps in sets of 5 reps at a time…does not mean you can’t do more than 5, and does not mean you can break-up the 5, but work in sets of 5 at a time. In addition make sure you are establishing a full Front Rack position each rep with the Kettlebell, bring it all the way down,…