Category: Sport

*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: 1 Halting Snatch Deadlift 1 Low Hang Muscle Snatch + 1 Snatch Balance + 1 Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. Halt just below the knee for 2-3 seconds on the first rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Halting Snatch Pull + 1 Low Hang Snatch Pull + 1 Low Hang Power Snatch Continue to build loading from Part A. Halt just below the knee for 2-3 seconds on the first rep. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Low Hang Snatch Continue to build loading from Part B. 2) 10 minute AMRAP: 50 Double-unders 21 Kettlebell Swings…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE 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 last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Split Squats 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. Perform the Split Squats in sets of 5, alternating stances every 5 reps. 2) 21-15-9…

WOD: 1) 10 rounds AQAP: 300m Run 20 Alternating Lunges 10 Hang Power Cleans 115/75 Extra Work: 2) Single Arm Kettlebell Bottoms-up Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 3) 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 https://www.youtube.com/watch?v=SZEo1KFjTn4

WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Hang Clean High-Pull + 1 Hang Muscle Clean + 1 Front Squat + 1 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: 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 8 minute AMRAP: 21 Wall Balls 20/14 3 Rope Climbs 15ft Extra Work: 3) Legless Rope Climb: 10 minutes Practice Work on any facet of a Legless Rope Climb. 4) Dog Sled Push: 10 x 25m Rest 90 seconds between efforts. These should be heavy, grinder pushes. For results post detailed weights, reps, times,…

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: 1a) “Nancy” – 5 rounds AQAP: 400m Run 15 Overhead Squats 95/65 Directly into Part B. 1b) “Grace” – AQAP: 30 Clean and Jerks 135/95 Directly into Part C 1c) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Have fun, work hard, and be thankful you GET to do this. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE