Category: Sport

*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets:  2 Snatches 2 Hang Snatches 2 Overhead Squats Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. All Snatches are full Squat. The goal here is true barbell cycling, the bar should not stop moving at any point in time. 1b) 10:30 -21:00 – Every 1:30 x 7 sets: 2 Cleans 2 Hang Squat Cleans 2 Push Jerk Start around 50-60% of your 1RM. Build as heavy as deemed fit. All Cleans are full Squat. The goal here is true barbell cycling, the bar should not stop moving at any point in time. 2) AQAP: 50-40-30-20-10 Kettlebell Swings 53/35 25-20-15-10-5 Toes-to-bar Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 4) Seated…

*The Open is Coming…And We Won’t Be Participating HERE 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. Build as heavy as deemed fit. Reference 12/17/19 for loading. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. Reference 12/17/19 for loading. 2) 5 rounds AQAP: 10 Power Cleans 95/65 40 Double-unders Extra Work: 3) Single Leg Hip Extension: 4 sets of 10/side Rest 90-120…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 21 minute AMRAP: 30 Calories Ski/Bike/Row/Run 20 Pull-ups 10 Dumbbell Thrusters 50/35 Extra Work: 2) 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. 3) GHD Sit-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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. 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. 2) 10 minute AMRAP: 21 Wall Balls 20/14 15 Alternating Dumbbell Snatch 50/35 9 Toes-to-bar Extra Work: 3) Sumo Stance Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on positioning over load. 4) Supinated…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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,…