Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 “Y” Plate Raise 10 Alternating Bird Dogs 10 Good Mornings Take your time and focus on positions and activation. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 5 Pause Bench Press + 15 Pause Lat Pull-Overs + 20 Plank Alternating Dumbbell Pass Through  Scale volume of movements as needed so you have 30 seconds of rest or more. Start your Bench Press around 60% of your 1RM and build as deemed fit. Each rep pause at/on the chest for 2-3 seconds (don’t lose tension on the position). Pull-Overs can be done with a Dumbbell or Plate. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 15 Burpee Box Jumps 24/20 10 Deadlifts 185/135 12 Burpee Box Jumps 24/20 10 Deadlifts 185/135 9 Burpee Box Jumps 24/20 10 Deadlifts 185/135 Scale as needed. We…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Band Pull-Aparts w/Pause + 10 Banded Upright Rows w/Pause Station 2 – 5-10 Wall Therapy Squats Station 3 – (3x) Snatch High Pull + Muscle Snatch + Overhead Squat Warm-up and movement prep. Focus on good activation and positions. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) – 1 Snatch High-Pull + 1 Muscle Snatch + 1 Overhead Squat Sets 6-10 (19:00 – 24:00) – 1 Power Snatch + 1 Low Hang Snatch w/Pause in Catch Sets 11-20 (24:00 – 34:00) – 3-5 Strict Pull-ups + 1 Squat Snatch Use the first 5 sets to continue getting warm and getting good positions ingrained. Build loading into the second complex, hold the bottom of the catch for 2-3 seconds on the Low Hang Snatch….

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 50 Single-unders 5/side Low Samson + Reach Overhead 10 Air Squats With Small Plate Out Front Take your time and get positions properly opened up. Use the plate drill to really secure a beautiful air squat position, this is especially helpful for those of you lacking mobility. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-5 (10:00 – 20:00) – 3 Pause Front Squat (Above Parallel Pause on Ascent) Sets 6-10 (20:00 – 30:00) – 10 Alternating Back Rack Front Foot Elevated Reverse Lunges Start around 50-60% of your 1RM and build through each set as deemed fit for the Front Squats. These are done as normal tempo into the bottom and out of the bottom, with a 2-3 second hold just above parallel as you start to stand up. For the Back…

*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Alternating Squat Hold w/Reach Overhead + 5-10 Air Squats Station 2 – 10 Cuban Press w/Bodyweight + 3-5 Push-ups Station 3 – 40 seconds Jumping Jacks Get your body prepped and moving. 1b) 12:00 – 50:00 – AQAP: 10 rounds of… 21 Alternating Hang Dumbbell Snatch 50/35 15 Single Arm Dumbbell Overhead Squats 50/35 9 Push-ups Then… 1 mile Run If you can’t perform the Single Arm Overhead Squat then sub to a Single Arm Front Squat. For the Squats perform all 15 reps on 1 side, then switch to the other arm for the next round…