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: 1) 7 rounds AQAP: 20 Dumbbell Box Step-Overs 35/25 @ 24/20 20 Push-ups 20 Kettlebell Swings 53/35 Scale as needed. Keep grinding and keep moving. Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Single Arm Dumbbell Row: 5 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 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) 0:00 – 10:30 – Every 1:30 x 7 sets: Snatch Pull + Low Hang Power Snatch + Low Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Perform this as a complex. Yes these are the same complexes as last week. We will be working the same complex for 3 week blocks and then rotating to a different complex accordingly. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: Clean Pull + Low Hang Power Clean + Low Hang Clean Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Low Hang anywhere below the knee but not…

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc….

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 2:40 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Single Arm Dumbbell Push Press 50/35 5:00 – 6:00 – V-Ups 6:00 – 7:00 – Rest Even… 0:00 – 2:40 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Box Jump Overs 24/20 5:00 – 6:00 – Alternating Single Arm Dumbbell Snatch 50/35 6:00 – 7:00 – Rest Each station is for Max Reps. For the Push Press make sure you break-up your sides evenly, matching one side to the other. Scale as needed. Extra Work: 2) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip. 3) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the…

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3 Power Snatches 2 Hang Squat Snatches 1 Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling! 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 3 Power Cleans 2 Hang Squat Cleans 1 Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the bar, true Barbell Cycling! 2) 3 rounds AQAP: 21/15 Calories Ski/Bike/Row/Run 21 Hang Power Cleans 95/65 21 Pull-ups Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 4) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side Rest 90-120 seconds between…