Category: Sport

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 5 Vertical Jumps + 10 Air Squats Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats Athletes Olympic lifting today use a barbell, all other athletes use a PVC pipe for warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 3 Depth Jumps + 1.1.1 Muscle Snatch + 5/side Pallof Press in Squat Hold Use this as warm-up and movement prep. Muscle Snatches you should reset on the floor between each rep. Build the loading on the Muscle Snatch as deemed fit. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) – 1.1 Power Snatch + 1 Overhead Squat Sets 6-10 (23:0 – 28:00) – 1 Snatch For the Power Snatches…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bridge-ups 10 Dynamic Calf Stretch Focus on positions and activation, not speed. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 3 Front Squats Warm-up with a goal of starting in the 60-70% range of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1c) 19:00 – 24:00 – 5 sets of :30 ON/:30 OFF: Front Rack Hold Performed with a Barbell. Goal should be to work around 100% of your 1RM Front Squat or heavier. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 4/side Isometric Hold Bulgarian Split Squat w/1 DB Front Rack + 1 DB Farmers Position Similar drill to last week. Go down into the bottom of the Bulgarian Split Squat and hold with the knee just off the floor…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hollow Rocks 10 Air Squats or Single Arm Dumbbell Overhead Squat 30 seconds Ski/Bike/Row/Run Take your time and get yourself warm. Those performing Dumbbell Squat Snatches today should grab a light Dumbbell for the warm-up and perform Single Arm Dumbbell Overhead Squats to get that position warmed up. 1b) 10:00 – 45:00 – 5 rounds AQAP: 10/side Single Arm Dumbbell Squat Snatch 50/35 20 Pull-ups 30 Air Squats 400m Run Scale as needed. For the Snatches perform all 10 reps on 1 arm before switching to the other. If you are injured and can’t run your subs are…500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike. Accessory: 2) Secondary Conditioning – 5 rounds AQAP: 5 Wall Climbs 40/30 Calories Ski Erg Goal pacing for this is for every round…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1- 40 Seconds Single-unders Station 2 – (3x) Clean Pull w/Pause @ Top + Low Hang Power Clean + Push Press Athletes following Move/Power use a PVC pipe to warm-up, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 16:00 – Every 1:30 x 4 sets:  2 Clean Pull w/Pause @ Top + 2 Muscle Clean + 1 Push Press + 1 Push Jerk Use this as warm-up/position work. Start light and build loading as deemed fit. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets:  1 Clean Pull w/Pause @ Top + 1 Low Hang Power Clean + 1 Low Hang Clean Build loading from Part B. This is a good bit of volume on a tight time window, so loading will most likely stay moderate to moderately heavy. 1d) 24:00…