Category: Sport

*Winter 2018 Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 11/side Single Arm Dumbbell Plank Rows 50/35 22 Alternating Dumbbell Snatch 50/35 20 Alternating Dumbbell Goblet Lunges 50/35 18 Burpees One Dumbbell for the entire workout. For the Rows, athlete is in a plank with one hand on the Dumbbell, perform all 11 rows on that one arm, then switch to the other arm. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 3:00 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Dumbbell Box Step-Overs 50/35 @ 24/20 5:00 – 6:00 – Toes-to-bar 6:00 – 7:00 – Rest Even… 0:00 – 3:00 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Kettlebell Swings 53/35 5:00 – 6:00 – Push-ups 6:00 – 7:00 – Rest Each station is for max reps. Scale as needed. Extra Work: 2) Dumbbell Skull Crushers: 4 sets of 15 Rest 90-120 seconds between sets. Focus on position over loading. 3) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Low Hang Power Snatch Warm-up as needed. Start around 50-60% of your 1RM. Work at moderate loads and keep things clean and snappy. 2) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Low Hang Power Clean + 2 Push Press Start around 50-60% of your 1RM. Work at moderate loads and keep things clean and snappy. 3) 15:00 – 23:00 – Every 2:00 x 4 sets: 3 Clean Grip Deadlifts + 3 Clean Power Shrugs @ 90-100% For this piece the goal is to work on position and bar path for the Deadlift. Don’t just rip the weight off the floor in a Clean Grip. Start in your Clean Grip and Position, start to move the bar off the floor, once past the knees, re-scoop under the bar just as…

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Back Squats Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 10 Barbell Hack Squats Start light, around 30% of your 1RM Deadlift. Focus on positioning over load and feel the movement out. If things feel good add weight accordingly. Set the bar Dead on…

*Winter 2018 Holiday Schedule HERE WOD: 1) 7 rounds AQAP: 10/side Single Arm Kettlebell Push Press 53/35 20 Kettlebell Swings 53/35 30 Kettlebell Goblet Squats 53/35 Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Single Arm Dumbbell Row: 3 sets of 20 Rest 90-120 seconds between sets. Perform all reps on 1 side then switch to the other. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE