Sport: Monday, May 13th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-5-3-3) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Front-to-Back Lunge Perform all reps on 1 leg, then switch to the other. Step forward into a lunge, then in one clean step, step all the way to a reverse lunge, and then back to center. That is a single rep. Perform 5 full reps on each leg. 1c) 18:00 – 26:00 –…
Competition: Monday, May 13th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: Session A: 1) Every 1:30 x 7 sets: Clean From Blocks 1.1 Blocks setup so bar is just above the knee. Drop and reset between reps. All reps full Squat. Build as heavy as deemed fit. 2) Clean High-Pull: 3 sets of 5 @ 60-70% of Clean Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week. 3a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-5-3-3) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier. 3b) 10:00…
Fitness: Monday, May 13th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-7-5-5) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Front-to-Back Lunge Perform all reps on 1 leg, then switch to the other. Step forward into a lunge, then in one clean step, step all the way to a reverse lunge, and then back to center. That is a single rep. Perform 5 full reps on each leg. 1c) 18:00 – 26:00 –…
Sport: Saturday, May 11th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) 3 rounds AQAP: 800m Run 40 Wall Balls 20/14 30 Kettlebell Swings 53/35 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is steady, consistent movement. Scale load as needed for desired stimulus. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Fitness: Saturday, May 11th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) 3 rounds AQAP: 800m Run 30 Wall Balls 14/8 20 Kettlebell Swings 35/26 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is steady, consistent movement. Scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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