Category: Sport

*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) 0:00 – 8:00 – 8 sets of :40 ON/:20 OFF: Odd – Plank Shoulder Taps Even – Abmat Sit-ups Get yourself warmed up and moving. 1b) 8:00 – 20:00 – Every 2:00 x 6 sets: 5 Bench Press + 30 Double-unders or 50 Single-unders Partner up with someone as needed and share a bench. 1c) 20:00 – 28:00 – 8 minute AMRAP: 21 Push-ups or Ring Dips 15 V-Ups 9 Dumbbell Box Step-Overs 50/35 @ 24/20 Scale as needed. Pick the appropriate bodyweight pressing movement that you have capacity for in a conditioning format. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets – Ski/Bike/Row/Run: 1:30 ON :30 OFF Work for hard, but maintainable efforts. Extra Work: 2) EZ-Bar…

*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) 0:00 – 7:00 – Every 1:00 x 7 sets: 1 Hang Snatch High-Pull + 1 Hang Muscle Snatch + 1 Snatch Balance + 1 Snatch Push Press Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part B. 2) 21-18-15-12 – AQAP: Power Snatch 75/55 Toes-to-bar Extra Work: 3) Suitcase Farmers Carry: 6 sets of 50m/side Rest 60 seconds between sides. Heavy as possible while moving unbroken….

*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) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 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: 7 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Box Step-ups 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 height that…

*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1) 30 minute Up Ladder: 100m Run 5 Shoulder-to-Overhead 95/65 3 Toes-to-bar Workout is performed 100+5+3, 200+10+6, 300+15+9, and so on until 30 minutes is up. 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 WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE. **Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Hi-Hang Clean High-Pull + 1 Hi-Hang Muscle Clean + 1 Front Squat + 1 Thruster 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 + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30…