Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass-Throughs 10 Alternating Pause Lateral Lunges 15 Good Mornings Get your positions opened up from the last two days and start to get a little blood flowing. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 0:00 – 3:00 – 3 Pause Front Squats + 2 Split Jerk 3:00 – 5:00 – 5-10 Strict Handstand Push-ups For this part you have two separate pieces to perform in the 5 minute window. From 0-3, perform the Front Squat and Jerk Complex, pausing for 2-3 seconds in the Squat, the goal should be to work and build heavy here. From 3-5 in the set perform the Handstand Push-ups. We want you moving strict today, so scale to a Stink Bug if you don’t have the capacity for this movement. Pick a rep count on that…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 4 sets: Station 1 – 5/side Banded Press + 10 Upright Rows Station 2 – 20 Hollow Rocks Station 3 – 20 Glute Bridge Ups Station 4 – (3x) 3 Snatch Deadlift + 3 High Hang Snatch + 3 Snatch Balance Use this to get a little blood flowing and start opening up positions. If you’re not familiar with Snatching use a PVC pipe if you’re Snatching in today’s work use a Barbell. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) – 3 Hi-Hang Power Snatch Sets 6-10 (18:00 – 23:00) – 1.1.1 Power Snatch Sets 11-15 (23:00 – 38:00) – 1 Pause Snatch Balance + 1 Overhead Squat Sets 16-20 (28:00 – 33:00) – 6 Power Snatch + 6 Overhead Squat + 6 Hang Squat Snatch 45/35 Start…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 3 Inchworms 10 Sumo Stance Pause Air Squats 30 seconds Machine Take your time with the Inchworm and Air Squats and get your positions opened up. Hit a moderate tempo on the machine to wake up your aerobic system. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-5 (10:00 – 20:00) – 3 Pause Above Parallel Back Squats Sets 6-10 (20:00 – 30:00) – 7/side Front Rack Split Squats Start around 50-60% of your 1RM and build through each set as deemed fit. Pause is performed on your way up, just after you pass parallel, focus on driving your knees out and getting good activation/contraction of your glutes. Front Rack Split Squats perform all reps on 1 side before switching to the other. 1c) 34:00 – 45:00 – AQAP: 8-16-24-32-40 Alternating Kettlebell Goblet Lunges…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Machine or Run Station 2 – 7 Medball Deadlifts + 7 Medball Front Squats + 7 Medball Push Press Station 3 – 5 Inchworm + Push-ups Get yourself warm and get your positions open. 1b) 12:00 – 45:00 – “Rozendaal” – AQAP: 51 Wall Balls 20/14 Then…10 rounds of… 7 Deadlifts 155/105 200m Run 18 Push-ups Then… 51 Wall Balls 20/14 Paying tribute to a great member, friend, and person of our community today. Accessory: 2) Secondary Conditioning – Ski Erg: 12 sets of 250m Hard efforts. Rest is the time it takes you to complete the previous interval. 3) Olympic Lifting – Behind the Neck Snatch Grip Push Jerk: Heavy Single Spend 15-20 minutes and build to a heavy single for the day.  4) Gymnastics Conditioning – 15 minute AMRAP: 500m…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 20 Wide High Banded Face Pulls Station 2 – 10/side Side Plank Dips Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat Take your time with your reps and focus on good positioning and activation on each respective movement. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) – 1 Clean High-Pull + 1 Muscle Clean Sets 6-10 (19:00 – 24:00) – 1 Power Clean + 1 Low Hang Squat Clean w/Pause in Catch Sets 11-20 (24:00 – 34:00) – 1.1 Squat Clean Use the first 10 minutes of work here as skill/positional work, starting to build to some moderate loading by the end of the Power Clean + Low Hang Clean complex. For the last 10 sets,…