Category: Sport

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Alternating Toe-ups 10 Bird Dog  10 Russian Kettlebell Swings 30 seconds Machine Get yourself moving and warm. Increase the pace on the machine each round to get your heart rate up. 1b) 13:00 – 34:00 – Every 7:00 x 3 sets: 7-5-3 Push Press 21-15-9 Deadlift + 250m/225m Row/Ski or 500m/450m C2 Bike or 600/550m Assault Bike or 200m Run For this piece perform the 7 Push Press, then 21 Deadlifts at the same weight you performed the Push Press at. From there the goal stimulus is to increase load for the 5 Push Press, perform the 15 Deadlifts at the increased loading, and finally increase loading again for the 3/9 reps. Think of this as a speed strength piece. Perform the first set of each movement, increase load as deemed fit with as little…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Upright Rows + 10 Air Squats Station 2 – (3x) Muscle Snatch + Hang Power Snatch + Pause Overhead Squat Athletes following Move/Power use a PVC pipe, athletes following Sport/Comp use a Barbell for Warm-up. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) Muscle Snatch + Hang Muscle Snatch + Snatch Push Press Sets 9-16 (17:00 – 25:00) Power Snatch + Hang Power Snatch + Heaving Snatch Balance Sets 17-24 (25:00 – 33:00) Snatch With 3 Second Pause In The Bottom For your first two pieces you have a good bit of volume on a short timeline. Keep the loading light-to-moderate, and focus on good clean movement and hitting proper positions. When you get to the Snatch singles feel free to build…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Low Samson Stretch + Rotation Overhead 10/side Single Leg Glute Bridge Ups 50 Single Leg Alternating Single-unders Get yourself moving. Perform normal Single-unders if you don’t have the skill of alternating single foot skipping. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7 Front Squats Start around 60% of your 1RM. Build each set as deemed fit. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 14 Alternating Front Rack Deficit Reverse Lunges Start at a moderate load and build each set as deemed fit. Make these difficult. Alternate legs each rep. Stand on a small box or stack plates for the deficit. 1d) 26:00 – 32:00 – Every 1:00 x 6 sets: 10-15 Sumo Stance Medball Good Mornings Focus on position over loading. Make sure you are considerably wider than your normal Squat…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Down Dog + Calf Stretch 10 Barbell/PVC Deadlift 10 Barbell/PVC Strict Press 100m Run or :30 Seconds Easy Cardio Grab an appropriate Barbell/PVC depending on what you’re doing in the workout for today. 1b) 12:00 – 45:00 – AQAP: 100 Alternating Lunges 1000m Run 80 Box Jumps 24/20 800m Run 60 Hang Power Cleans 95/65 600m Run 40 Shoulder-to-Overhead 95/65 400m Run Scale as needed. Loading should allow you to do weighted movements in sets of 10 or so reps. Accessory: 2) Secondary Conditioning – 30 minute AMRAP: 300m Run 100m D-Ball Bear Carry Work for consistent, steady pacing. Use a D-Ball you can carry unbroken. 3a) Olympic Lifting – Every 1:00 x 7 sets: Power Snatch + Snatch + Overhead Squat 1 @ 65% 2 @ 70% 2 @ 75% 2 @ 80% Warm-up as…