Category: Sport

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – Max Unbroken Push-ups 3:00 – 6:00 – AMRAP – 10 Burpees + 20 Kettlebell Swings 53/35 6:00 – 7:00 – Rest Even… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – Max Unbroken Push-ups 3:00 – 6:00 – AMRAP – 10 Alternating Dumbbell Plank Rows 50/35 + 10 V-Ups 6:00 – 7:00 – Rest Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Push-up, Walk, Hold. 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 **For Sport Programming going forward there will be a slight shift in programming emphasis on Tuesday’s. We are going to go from low-moderate loading skill based complexes, and transition to a block working on barbell cycling. So you can expect to see Barbell Cycling work on Tuesday, and heavy Olympic Complexes on Friday.  WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 T+G Squat Snatch Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. The goal stimulus here is true Barbell Cycling, meaning you only work as heavy as you can while keeping the barbell moving through the entire set of 5 reps. There should be no pausing at the Hang, Front Rack, or Overhead Position on any of these sets. 1b) 10:30 – 21:00 –…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading. 1b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading. 1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 7/side Dumbbell Top + Bottom Reverse Lunge Hold a heavy Dumbbell in the Farmers Position, and a Light one at the Front Rack. Perform all reps on 1 side, then switch the Dumbbell Positions when you switch to the other leg. Reference 12/10/18 for loading. 2) 21-15-9 – AQAP:: Deadlifts 185/135 Box Jumps 24/20 Extra Work: 3) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 30 minute AMRAP: 21 Overhead Squats 95/65 18 Push-ups 15 Pull-ups 12 Power Snatch 95/65 9 Burpee Lateral Bar Hop 6/side Front Rack Lunge 95/65 3 Rope Climbs 15ft Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale load as needed, stimulus is to be walking smooth and steady the entire time. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 2 Low Hang Snatch Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Both reps full Squat. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 2 Low Hang Cleans Start around 60-70% of your 1RM and build as heavy as deemed fit. Low Hang anywhere below the knee but not touching the floor. Both reps full Squat. 2) 3 rounds AQAP: 21/15 Calories Ski/Bike/Row/Run 15 Hang Power Cleans 115/75 9 Thrusters 115/75 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE