Category: Sport

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Push Ups + 10 Shoulder Plank Taps Station 2 – 10 Table Top Up/Downs With Pause Station 3 – 3 Clean Deadlift + 3 Hang Power Clean + 3 Push Jerk If you’re following the Move or Power programming use a PVC Pipe to warm-up, if you’re following the Sport or Competitor programming use a Barbell to warm-up. 1b) 9:00 – 15:00 – Every 1:30 x 4 sets: 1 Clean Deadlift 1 Low Hang Clean Pull 1 Tall Clean 1 Tall Split Jerk Start light, empty bar for most newer athletes. Use this as warm-up and skill/prep work. 1c) 15:00 – 27:00 – Every 1:30 x 8 sets: 1 Clean 1 Low Hang Clean 1 Jerk Pick-up your loading from Part B and build as heavy as deemed fit….

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Deadbugs 5/side Front-to-Back Lunges 10 Good Mornings 1:00 Easy Cardio Take your time with the Dead Bugs and Good Mornings and really make sure you are hitting good position and activation. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 2 Vertical Leaps + 1 Halting Jerk Dip + 1 Halting Push Press + 1 Halting Split Jerk Perform the 2 vertical leaps, then go to the rack and perform the complex. For the Halts, hold the bottom of the dip for 2-3 seconds on each rep. 1c) 23:00 – 32:00 – Every 1:00 x 9 sets: 5-8 Chin-ups Pick a rep scheme you can maintain unbroken for all 9 sets. Add assistance/load as deemed fit. 1d) 35:00 – 45:00 – 10 minute AMRAP: 21 Abmat Sit-ups 15 Push-ups 9 D-Ball Bear Hug Box Step-ups 100/70…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10-20 Supinated Pause Banded Pull-Aparts Station 2 – 3-5 Inchworm + Push-up Station 3 – 3 Snatch Deadlift + 3x Hang Power Snatch + 15 second Overhead Hold Athletes following the Move and Power programming use a PVC pipe for the warm-up. Those following the Sport and Competition programming use a Barbell for warm-up. 1b) 9:00 – 15:00 – Every 1:30 x 4 sets: 1 Snatch Deadlift + 1 Low Hang Snatch Pull + 1 Tall Snatch + 20 second Snatch Grip Overhead Hold Skill work here to start. Keep the loads light and make sure you are hitting your positions properly before adding any weight. 1c) 15:00 – 21:00 – Every 1:30 x 4 sets:  3 Hang Power Snatch + 1 Power Snatch Performed as a complex. Build your loading…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Glute Bridge Up w/Mini Band Around Knees 5/side Single Arm Russian Kettlebell Swing Get some blood flowing. Focus on get hip/hamstring loading on the Swing, and focus on a smooth hand switch. 1b) 9:00 – 24:00 – Every 2:30 x 6 sets: 3 Pause Back Squats + 5 Back Squats Warm-up as needed. Start at a moderate load. Build as heavy as deemed fit. Pause Squats hold the bottom for 3 seconds each rep. 1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 5/side Single Arm Kettlebell/Dumbbell Overhead Lateral Box Step-up Start light. Focus on position over loading, this may be just your arm overhead depending on your mobility. 1d) 35:00 – 44:00 – 9 sets of :40 Max Reps/:20 Off: Station 1 – Ski/Bike/Row/Run Calories Station 2 –…