Category: Sport

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scap Pull-ups w/Pause at Top 10 Banded Lat Press Down w/Pause at Hips 30 Single-unders or Double-unders Work through at a Warm-up pace focusing on position and activation. For the Lat Press Down use a Orange or Purple band (no PVC Pipe), perform just holding onto the band. 1b) 6:00 – 21:00 – 15 minute EMOTM: 1 – 5-8/side Single Arm Ring Row 2 – :20-30 second Chin Over Bar Hold 3 – 15-20 Banded Upright Row For the Chin-Over Bar hold use bands as needed if you don’t have the strength to perform this un-assisted. Pick reps/efforts you can maintain…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets:  1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Pause Overhead Squat (5 seconds) Start light, use this as warm-up and positioning work to get you moving. Sit as deep as you can into the squat and hold for a full 5 seconds. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Snatch Push Press + 1 Overhead Squat Continue to build loading from the Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part B. 2) AQAP:…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Reference past weeks for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Slider Reverse Lunges We will be working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1) “Helton” – 3 rounds AQAP: 800m Run 30 Dumbbell Squat Cleans 35/25 30 Burpees Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed for desired stimulus. This isn’t for time, but for quality/activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE