Category: Sport

*The Open is Coming…And We Won’t Be Participating 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. Build as heavy as deemed fit. Reference 12/28/18 for loading. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/28/18 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Front Rack Box Step-ups Work light and focus on activation and not pushing off with the trailing leg. Use a box height that puts your knee and hip in line when foot is on the box. Perform all reps on 1 side before switching to the other. Reference 12/28/18 for loading. 2) 3 rounds AQAP: 24 Deadlifts 135/95 12 Bar Facing Burpees 6 Front Squat 135/95 Extra Work: 3) Hip…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 25 minute AMRAP: 24 Burpees 12 Alternating Overhead Lunges 95/65 6 Power Snatch 95/65 3 Rope Climbs 15ft Extra Work: 2) Plate Pinches: 5 x Max Hold Rest 60 seconds between sets. Pick a weight you can hold for at least 30 seconds to start. 3) Dumbbell Bench Press: 4 sets of 15 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Cleaning out the Cubbies HERE…TODAY! **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 touching the floor. Perform this as a complex….

*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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 –…

*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Push Press + 30 second Hollow Hold Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 18:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 20 Push-ups Scale as needed. 2 minutes rest after this. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Bent Over Rows + 30 second Hollow Hold Start around 50-60% of your bodyweight and build as heavy as deemed fit. 1d) 30:00 – 38:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Burpees Extra Work: 2) Dumbbell Skull Crushers: 4 sets of 15 Rest 90-120 seconds between sets. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc….