Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2x Monster Walk Front + Back In Your Box 30 seconds Machine Push the tempo on the machine each round a little higher to get your heart rate up. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 2 Front Squats Reference last week for loading. Start at a moderate weight and build to a heavy double for the day. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: Odd – 5/side Single Leg Barbell Romanian Deadlift w/3 second Pause Even – 10 Alternating Barbell Front Rack Box Step-ups Use the same loading for both movements. Perform all RDL’s on one side before switching to the other. 1d) 37:00 – 44:30 – 3 sets of – 2:00 ON/:30 OFF: 9 Deadlifts 185/135 9 Burpee-to-Plate 6 Deadlifts 185/135 6 Burpee-to-Plate 3 Deadlifts 185/135 3 Burpee-to-Plate Max Calories…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds/side Samson Stretch 10 Air Squats 5 Dumbbell Deadlifts 100m Run Get loosened up and ready to go. 1b) 13:00 – 45:00 – AQAP: 75-50-25 Alternating Pistol Squats 30-20-10 Ring Dips 21-15-9 Dumbbell Power Cleans 50/35 800m Run Scale as needed. This workout has a total of 3 x 800m runs at the end of each round. Accessory: 2) Secondary Conditioning – Trail: 45-60 minutes @ Zone 2 Get outside and get in the woods for some easy breathing. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat – Every 1:00 x 6 sets: 1 set @ 65% 1 set @ 70% 1 set @ 75% 3 sets @ 80% Warm-up as needed. All Snatches full Squat. Drop and reset between Snatches. 3b) Olympic Lifting – Power Clean + Clean + Jerk – Every 2:00 x 6…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Deadbug With Plate Overhead Station 2 – 10 Jumping Medball Squats Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk Athletes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 3 Vertical Leaps + 1.1.1 Muscle Power Clean + 1 Push Press + 30 second Overhead Hold Start light and build as deemed fit. Reset your feet and position on each of the Vertical Leaps. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) – Power Clean + Hang Power Clean + Push Jerk Sets 6-10 (23:00 – 28:00) – Power Clean + Split Jerk Continue to build loading from Part B. Build as heavy…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm + Calf Stretch Station 2 – 20 Banded Good Mornings Station 3 – 10 Scapula Pull Ups + 20 Seconds Active Hollow Hang Focus on clean positions and getting a good stretch in where applicable. 1b) 14:00 – 29:00 – Every 3:00 x 5 sets: 7 Deficit (2″) Deadlifts 1-7 Ring Muscle-ups 21 V-ups Start at a moderate load for the Deadlifts and build as deemed fit. They should be done Touch-and-Go. Pick a Muscle-up quantity that you feel you can maintain unbroken for all 5 sets. 1c) 33:00 – 45:00 – 12 minute AMRAP: 21/15 Calories Ski/Bike/Row 15 Kettlebell Swings 70/53 9 Bench Press 135/95 Pick a loading for the Swings you can maintain unbroken for all sets. If you’d like to run, sub a 200m Run. Accessory: 2) Secondary…