Category: Sport

*Winter 2018 Holiday Schedule HERE WOD: 1) 3 rounds for Max Reps – 7 minute AMRAP – 2 minute Rest: 50 Push-ups 30 Alternating Dumbbell Front Rack Lunges 50/35 Max Calories Ski/Bike/Row/Run Scale as needed. We’re looking for 90 seconds+ on the machine. Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. 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

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 1:30 x 7 sets: 2 Hang Snatch + Overhead Squat Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Work from whatever position you want. 2) Every 1:30 x 7 sets: 2 Hang Cleans + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Work from whatever position you want. 3) AQAP: 27-21-15-9 Thrusters 75/55 9-15-21-27 Toes-to-bar Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. 5) Single Leg Kettlebell Deadlift: 4 sets of 12/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

*Winter 2018 Holiday Schedule 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, etc. all in a strength…

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on. **Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 14:00 – 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5 Push Press Consistent output on your machine. Build to a heavy 5 Push Press for the day. Push Press performed from the floor. 1b) 14:00 – 28:00 – 14 minute…

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on. **Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Snatch + Hang Power Snatch + Overhead  Squat Warm-up as needed. Start around 50% of your 1RM. Build as deemed fit. Keep lifts light and snappy. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:…