Category: Sport

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 worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…

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. 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. 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. 2) 3 rounds AQAP: 50 Double-unders 15 Deadlifts 185/135 9 Bar Facing Burpees Extra: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 4) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol Squat including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…           Monday – Typical Wednesday Programming           Wednesday – Typical Monday Programming           Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON **Winter 2018 Holiday Schedule HERE WOD: 1) Every 10:00 x 4 sets: 4 minutes Ski/Bike/Row/Run 1 minute Toes-to-bar 1 minute Kettlebell Swings 53/35 1 minute Dumbbell Floor Press 50/35 1 minute Dumbbell Front Squats 50/35 Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. 3) Kettlebell Bottoms-up Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…           Monday – Typical Wednesday Programming           Wednesday – Typical Monday Programming           Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON **Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 7:00 – 7 minute Up Ladder: 3 Push-ups 3 Deadlifts 185/135 Scale as needed. 1b) 10:00 – 17:00 – 7 minute Up Ladder: 3 Pull-ups 3 Shoulder-to-Overhead 115/75 Scale as needed. 1c) 20:00 – 27:00 – 7 minute Up Ladder: 3 Box Jump Overs 24/20 3 Wall Balls 20/14 Extra Work: 2) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. 3) Abmat Sit-ups: 100 Reps Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule 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. 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. 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…