Category: Sport

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 1:30 x 7 sets: Snatch + Snatch + Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Drop and reset after the first Snatch, then hang on from reps 2-3. All reps full Squat. 2) Every 1:30 x 7 sets: Clean + Front Squat + Jerk Start around 60% of your 1RM. Build as heavy as deemed fit.  3) 3 rounds AQAP: 21 Toes-to-bar 12 Squat Cleans 95/65 Extra Work: 4) Belt Squat Machine: 3 sets of 30 Rest 90-120 seconds between sets. Use minimal loading and focus on position and range of motion. 5) Ring Push-ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. Add load as deemed fit, 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…

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Push Jerk + 5/side Single Arm Dumbbell Split Kneeling Press Perform the movements back-to-back, then rest. Build the Push Jerk as deemed fit, pick a challenging, but maintainable weight for the Split Kneeling Press. 1b) 10:00 – 18:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Push-ups 2 minute Rest after this piece. 1c) 20:00 -30:00 – Every 2:00 x 5 sets: 5-10 Strict Pull-ups + 5/side Single Arm Dumbbell Upright Row Perform the movements back-to-back, then rest. Pick, weights, reps, assistance, etc. that you can maintain for all 5 sets. 1d) 30:00 – 38:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Box Jump Overs 30/24 Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Dumbbell Overhead Tricep Curl: 3 sets of 30 Rest 2-3 minutes…

*Winter 2018 Holiday Schedule HERE WOD: 1) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hi-Hang Power Snatch Warm-up as needed. Start around 50% of your 1RM. Keep the weights light-to-moderate. Given the volume and time domain, we want you getting super clean, skill based work in. If lifts feel great go up in loading, but otherwise don’t be afraid to keep the weights “comfortable.” 2) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Hi-Hang Power Clean + 2 Push Press Warm-up as needed. Start around 50% of your 1RM. Keep the weights light-to-moderate. Given the volume and time domain, we want you getting super clean, skill based work in. If lifts feel great go up in loading, but otherwise don’t be afraid to keep the weights “comfortable.” 3) 15:00 – 23:00 – Every 2:00 x 4 sets: 3 Clean Grip Deadlifts +…

*Winter 2018 Holiday Schedule 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. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Back Squats Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 7/side Alternating Dumbbell Goblet Lunge Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. Athletes choice to step forward or backwards. 2) 5 minute AMRAP: 75 Double-unders 40 Hang Power Cleans 95/65 Max Bar Facing Burpees Extra Work: 3) Narrow Stance Good Morning: 5 set of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 4) C2 Bike – 20 sets: 10 seconds Max Wattage 2:00 Easy Spin @ Damper 1…