Category: Sport

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1 Low Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 1 Low Hang Clean + Jerk Note there is an additional 30 seconds built in after the last Snatch as you transition to the Clean and Jerk. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) AQAP: 75/60 Calories Ski/Bike/Run/Row 50 Thrusters 45/35 25 Pull-ups Extra Work: 3) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 4) Band Pull-Aparts: 100 Reps Switch…

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds…

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 6:00 x 7 sets: 1:40 Max Calories Ski/Bike/Row/Run :20 Rest :40 Max Push-ups :20 Rest :40 Max Kettlebell Swings 53/35 :20 Rest :40 Max Dumbbell Shoulder-to-Overhead 53/35 1:20 Rest Scale as needed. Focus on your transitions and making sure you getting reps in right at go! Extra Work: 2) Abmat Sit-ups: 8 x :20 ON/:10 OFF Keep track of total reps completed. 3) Cable Rope Face Pulls: 3 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) o:00 – 10:30 – Every 1:30 x 7 sets: 5 Power Snatch Warm-up as needed. Start around 50-60% of your 1RM. Goal is constant movement on the barbell. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 4 Power Clean + Push Jerk Start around 50-60% of your 1RM. Goal is constant movement. This is done as 4 C+J, not 4 Power Cleans and then 4 Push Jerks 2) 10 minute AMRAP: 15 Alternating Dumbbell Snatch 50/35 15 Wall Balls 20/14 15 Box Jump Overs 24/20 Extra Work: 3) Single Leg Box Jumps: 5 sets of 10/side This is more balance and coordination work. Use a low box and just get yourself comfortable jumping off one foot and landing on one foot. The goal…

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Single Leg Good Morning Work light. Focus on positioning over load. Perform all reps on 1 leg then switch to the other. Reference January 2nd, 2019 for loading. 2) AQAP: 25 Power Cleans 95/65 50 Bar Facing Burpees 25 Power Cleans 95/65 Extra Work: 3) Table Top Up-Downs: 100 Reps Pause at the top of each rep…