Category: Sport

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 5/side Tempo Strict Single Leg Knees-up (1-0-2) + 20-30 second Handstand Hold Knees-up, pull up your knees at a normal pace, and then lower under 2 seconds. You’ll know if you’re doing this right or not because total time on the Pull-up Bar should be 30-35 seconds. If you’re not comfortable kicking up into a Handstand you can walk-up with your belly facing the wall, or do a Stink Bug hold. 1b) 15:00 – 30:00 – Every 1:30 x 10 sets: 5 Dumbbell Bent Over Rows + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Push…

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 2 Squat Snatch + 2 Low Hang Power Snatch + 2 Overhead Squats Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 2 Squat Clean + 2 Low Hang Power Clean + 2 Thrusters Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant barbell cycling. 2) 3 rounds AQAP: 50 Double-unders 15 Pull-ups 15 Thrusters 75/55 Extra Work: 3) Rope Climb: 10 minute EMOTM Pick a rep count you can maintain for the 10 sets….

*Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided. WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-0-3) Front Rack Box Step-ups These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 5 reps on 1 side, then switch stances to the other side. Tempo is 1 second up, brief pause, and a 3 second…

WOD: 1a) 0:00 – 7:00 – 7 minute Up Ladder: 3 Dumbbell Thrusters 35/25 1 Rope Climb 15ft Workout  is performed 3+1, 6+2, 9+3, 12+4, 15+5, and so on until 7 minutes is up. 1b) 10:00 – 17:00 – 7 minute Up Ladder: 3 Dumbbell Hang Squat Cleans 35/25 3 Box Jump Overs 24/20 Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up. 1c) 20:00 – 27:00 – 7 minute Up Ladder: 3/side Alternating Dumbbell Plank Rows 35/25 10 Double-unders Workout is performed as 3+10, 6+20, 9+30, 12+40 and so on until 7 minutes is up. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 3) Dumbbell Bench Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for…

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 1 Snatch Pull + 1 Snatch + 2 Overhead Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2. Reference last week for loading. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 1 Clean Pull + 1 Clean + 2 Jerks Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2. Reference last week for loading. 2) AQAP: 3 rounds of… 10 Power Snatch 75/55 12 Bar Facing Burpees Rest 3 minutes after 3 rounds are complete…then… 3 rounds of… 10 Chest-to-bar Pull-ups 12 Bar Facing Burpees Performed with a 12 minute time cap, so this is for time if you can complete it, otherwise, it’s an AMRAP. Extra Work:…