Category: Sport

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) 10 rounds AQAP: 200m Run 15 Box Jump Overs 24/20 12 Kettlebell Swings 70/53 1 Rope Climb 15ft Scale as needed. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Press Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build loading from Part B. 2) 21-18-15-12 – AQAP: Dumbbell Thrusters 35/25 50 Double-unders Extra Work: 3) Banded Seated Muscle-up Transitions: 7 sets of 3 Rest 90-120 seconds between sets. 4) Ring Dip Support: Accumulate 2 minutes Keep track of total time and attempts to complete. Focus on maintaining external rotation of the shoulder as you hold. For results post detailed weights,…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Concept Cardio Concept Cardio 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. If you’re looking for active recovery, perform the Concept Cardio class at easy to medium pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 8:00 – 8 sets of :40 ON/:20 OFF: Odd – 20 seconds/side Side Plank Even – Slider Roll-Outs Start Roll-Outs on your Knees. 1b) 8:00 – 16:00 – 8 minute AMRAP: 50 Push-ups or Ring Dips 50 Alternating Dumbbell Snatch 50/35 50 Dumbbell Floor Press 50/35 Scale as needed, all athletes should be looking to get close to a round done. 1c) 17:00 – 27:00 – 10 minute EMOTM: Odd – 10-15 Dumbbell Overhead Tricep Curl Even – 5-10 Chin-ups For Overhead Tricep Curls, take your time, focus on range of motion and position. Use assistance as needed for Chin-ups. 1d) 28:00 – 40:00 – Every 2:00 x 6 sets: 200m Run + 6 Strict Press Hit the runs hard. Build as heavy as deemed fit on…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start light, use this as warm-up and positioning work to get you moving. Reset on the floor between each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from the Muscle Snatch. Drop and reset between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from the Power Snatch. If you’re feeling good, work to a heavy single for the day. 2) 10 minute AMRAP: 200m Run 15 Wall Balls 20/14 10 Toes-to-bar Extra Work: 3) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 4) Farmers Carry: 400m Heavy as possible (keep it…