Category: Sport

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 baring format, i.e. heavy…

WOD: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 3 Thrusters Warm-up as needed. Start at a moderate weight for the Thruster and build as deemed fit. Pick an output for your machine that you can maintain for all 21 sets today. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5-10 Ring Dips Pick a rep count you can maintain for your Dips in unbroken sets. May be strict or kipping. If you can’t perform a Ring Dip you can scale to Ring Push-up, Ring Support, or normal Push-up. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Box Jump Overs 24/20 + 10 Kettlebell Swings 70/53 No additional rest between each piece, this is one continuous 42 minute EMOTM. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on quality and activation, not…

WOD: 1) Every 1:00 x 7 sets: Muscle Snatch + Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 7 sets: Muscle Clean + Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 2:00 x 4 sets: 5 Snatch Pulls @ 90-100% Reset on the floor between each rep. Use straps if you need them/have them. 4) 3 x 3:00 ON/2:00 OFF: 50 Double-unders 21 Pull-ups Max Power Snatch 75/55, 95/65, 115/75 Increase the loading to the respective weights each round. Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 6) Single Arm Kettlebell Overhead Carry: 8 x 50ft/side Rest 60 seconds between sides. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for…

*Monday’s Fitness/Sport structure will be changing slightly going forward. We will be hitting Back, Front, and Single leg work, and placing an emphasis on short, high effort workouts.  WOD: 1a) 0:00 – 9:00 – 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. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 5/side Alternating Back Rack Reverse Lunges Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. 2) 5 minute AMRAP: 30 Bar Facing Burpees 30 Power Cleans 95/65 30 Front Squats 95/65 Extra Work: 3) Cable Pull Throughs: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as…

*Fall Wholeness Challenge Sign-up HERE WOD: 1) 30 minute AMRAP: 300m Run 15 Alternating Dumbbell Snatches 50/35 12 Box Jumps 24/20 9/side Single Arm Dumbbell Front Squats 50/35 Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Toes-to-bar. 3) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady, scale loading as needed for intended stimulus. Not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE