Category: Competition

*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) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 4/17/19. 2) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep…

*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: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Snatch Pull + 1 Low Hang Snatch Pull + 1 Low Hang Snatch + 1 Overhead Squat Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 16:00 – 21:00: 16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max 18:00 – 19:00 – Rest 19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count. 2) 15-12-9 – AQAP: Strict Pull-ups Bar Muscle-ups…

*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…

*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) Every 1:30 x 7 sets: Squat Snatch + Power Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps. 2) Snatch 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. 3) 15-12-9 – AQAP: Muscle-ups Thrusters 165/115 Scale as needed. 4) 3 rounds AQAP: 100 Double-unders 400m Run 30 Wall Balls 20/14 Scale as needed. 5) Sled Drag: 400m @ Bodyweight Stimulus is steady, consistent movement. Scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts,…

*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: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 1 Clean Pull + 1 Hang Clean + 1 Push Jerk + 1 Split Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 16:00 – 21:00: 16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max 18:00 – 19:00 – Rest 19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count. 2) Pause Front Squat: 10 sets of 1 Rest 2-3 minutes…