Category: Power

*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 35/25 15 Single Arm Dumbbell Overhead Squats 35/25 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…

*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 – 3 Inchworm + 4 Pause Shoulder Plank Taps + Calf Stretch Station 2 – (3x) Halt at Knee Clean Pull + Above The Knee Power Clean + Push Jerk Station 3 – 40 seconds Hollow to Superman Transitions Athletes not familiar with the Olympic lifts used a PVC pipe. Athletes that are Olympic Lifting today should be using a barbell for warm-up. Get moving, focus on positions and getting your body prepped. 1b) 14:00 – 32:00 – Every 1:00 x 18 sets: Sets 1-10 (14:00 – 24:00) – 2 Speed Deadlifts @ 50-60% of 1RM Sets 11-15 (24:00…

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 20:00 – Every 1:00 x 20 sets: Station 1 – 40 seconds Machine Easy > Moderate Station 2 – 20-30 Hollow Rocks Station 3 – 40 seconds Box Step Ups (Bodyweight) Station 4 – 40 Seconds D-Ball Bear Hold or Double DB Front Rack Hold Station 5 – 5/side Single Arm Dumbbell/Kettlebell Floor Press Tempo (3.1.0) Big extended warm-up and movement piece today. Use this as an opportunity to focus on some positions, activation in certain movements, and all around beautiful quality of movement. 1b) 25:00 – 35:00 – Every 2:00 x 5 sets: 10-8-6-4-2 Push Press Start around 60% of your 1RM. Build each set as deemed fit and establish a heavy Double for the day. 1c) 38:00 – 45:00 – 7 minute AMRAP: 20 Kettlebell Swings 53/35 200m Run You have an injury…

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1- 5 PVC Pass Through + 10 Quad Stretch 2- (3-4x) Halt at Knee Snatch Pull + Above The Knee Power Snatch + Snatch Balance If you’re not familiar with the Snatch yet grab a PVC pipe. If you’re more comfortable with the movement, feel free to grab whatever barbell you feel is appropriate to warm-up with. 1b) 15:00 – 33:00 – Every 1:00 x 18 sets: Sets 1-7 – 8 Snatch Grip Pendlay Row Sets 8-14 – 3-5 Close Grip Chin-ups Sets 15-18 – 12 Reverse Grip Barbell Curls Pendlay Row is performed from a Dead-stop on the floor for each rep. Set your back angle and work to hold the position without having to reset, control the bar back to the floor, and don’t just…