Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + Calf Stretch 6 Air Squats With 5lb Plate Held Straight Out 100m Run or 30 seconds Machine Take your time, and really focus on nice position in the Squat and getting your hips opened up. 1b) 12:00 – 45:00 – 5 rounds AQAP: 40 Air Squats 300m Run 20 Power Cleans 95/65 10 Weighted Strict Chin-ups 25/15 Scale as needed. Pinch a Dumbbell between your knees for the Weighted Chin-up. Scale to no loading, or assisted as needed. Accessory: 2) Secondary Conditioning – Run: 5K @ 85% of Time Trial Effort Work for steady pacing from start to finish. 3) Olympic Lifting: A – Every 1:00 x 7 sets – 1 Power Snatch + 1 Snatch + 1 Overhead Squat (1 set @ 65%, 2 sets @ 70%, 4 sets @ 75%) B – Every…

WOD: 1a) o:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine Station 2 – 3 “2-Stop” Clean Pull + 3 Tall Cleans + 3 Split Jerk Get some blood flowing. If you’re Olympic Lifting today, use a barbell, if you’re not use a PVC pipe. For the 2-Stop Clean pause at the Knee and High-Hang before finishing the pull. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets:  3 High Heavy Wallballs, Reset For Each One & Jump HIGH 3 “2-Stop” Clean Pull 3 High-Hang Power Clean 3 Halting Spilt Jerk  w/Pause In Catch Start light, this is skill/warm-up work. For the Wall Ball you might not use a target depending how high you need to throw…instead just squat and throw the ball has high into the air as possible. 2-Stop Clean Pull pause at the Knee and…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Band Pull-Aparts w/Pause 10 Alternating Lateral Lunges 5 Squat Thrusts Get some blood flowing. Really focus on good activation through the scaps and mid-back on your Pull-Aparts. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: Sets 1-2 (10:00 – 13:00) – 6 Bench Press  Sets 3-4 (13:00 – 16:00) – 4 Bench Press Sets 5-6 (16:00 – 19:00) – 2 Bench Press *After each set perform 5/side Single Arm Dumbbell/Kettlebell Bench Row Use assistance as needed, or add load if able.  Pick a rep count you can maintain for all 6 sets. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: Sets 1-2 (19:00 – 22:00) – 10 Supinated Bent Over Rows Sets 3-4 (22:00 – 25:00) – 8 Supinated Bent Over Rows Sets 5-6 (25:00 – 28:00) – 6 Supinated Bent Over…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 40 Seconds Machine Even – (3x) 3 2-Stop Snatch Pull + 3 Pressing Snatch Balance + 3 Overhead Squats If you’re Olympic Lifting use a barbell, if you’re not use a PVC pipe to practice. For the 2-Stop Snatch Pull pause below the Knee, and at the High-Hang on each rep. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: 3 High Box Jump, Step Down + 5 Pressing Snatch Balance + 5 2-Stop Snatch High-Pull Skill work. Take your time, focus on positions and being powerful and explosive where appropriate. For the 2-Stop Snatch High-Pull, pause below the Knee, and at the High-Hang before finishing the movement. 1c) 17:00 – 25:00 – Every 1:00 x 8 sets: Sets 1-4 (17:00 – 21:00) – 1 Snatch Pull + 1 Above The Knee…