Category: Sport

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Hi-Hang Muscle Clean + 2 Thrusters Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Hi-Hang Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hi-Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 10 minute AMRAP: 21 Wall Balls 20/14 15 Toes-to-bar 9 Deadlifts 155/105 Extra Work: 3) Hip Extension: 100 Reps Break-up as needed. 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps,…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE 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

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 8-12 Strict Pull-ups + 15-25 Hollow Rocks w/PVC Overhead Pick reps you can maintain. Use a band as needed for assistance on the Pull-ups. 1b) 10:00 – 26:00 – 4 rounds of :40 ON/:20 OFF: 1 – Dumbbell Plank Rows  2 – Banded Face Pulls 3 – Bench Lying Dumbbell Lat Pull Overs  4 – Active Hollow Bar Hang Share a bench as needed and start on different stations. While these are all max reps, slow things down and focus on quality, position, and activation of the movements. 1c) 28:00 – 40:00 – 12 minute AMRAP: 6 Strict Press 95/65 200m Run 12 Sumo Deadlift High-Pulls 95/65 200m Run Extra Work: 2) Cable Rope Skull Crushers: 4 sets of…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets:  1 Snatch Pull + 1 Hi-Hang Muscle Snatch + 2 Snatch Balance Start light, use this as warm-up and positioning work to get you moving. Focus on catching the bar in the hole as deep as possible on the Snatch Balance, not Push Jerking it into an Overhead Squat. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Hi-Hang Power Snatch + 2 Snatch Push Press Continue to build loading from the Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch Continue to build loading from Part B. 2) 3 rounds AQAP: 300m Run 21 Push-ups 12 Overhead Squats 95/65 Extra Work: 3) Double Russian Kettlebell Swings: 4 sets of 15 Rest…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 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: 7 Back Squats Reference past weeks for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Lateral Box Step-Overs We will by 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 can maintain for the entire 5 minutes. Use a box that puts your knee and hip in line…