Category: Sport

*Fall Wholeness Challenge Sign-up HERE WOD: 1) Every 1:00 x 6 sets: Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 6 sets: Power Clean + Push Jerk Continue to build loading from Part 1. 3) Every 1:30 x 6 sets: Clean + Jerk Continue to build loading from Part 2. 4) 3 rounds AQAP: 21 Pull-ups 15 Thrusters 95/65 9 Squat Cleans 95/65 Extra Work: 5) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. 6) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=9M8X_bs_fzI

*Fall Wholeness Challenge Sign-up HERE 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…

*Fall Wholeness Challenge Sign-up HERE WOD: 1a) 0:00 – 21:00 – Every 1:30 x 14 sets: Odd – 5 Bench Press Even – 60 seconds Ski/Bike/Row/Run Warm-up as needed. Partner up with someone and share the bench. Build to a heavy loading for the Bench Press. Pick a pace that you can maintain for all 7 sets of the machine work. 1b) 21:00 – 30:00 – 9 minute EMOTM: 9 Double Dumbbell Bent Over Rows Pick a weight that you can maintain for all 9 sets. 1c) 30:00 – 40:00 – 10 minute AMRAP: 100 Wall Balls 20/14 Max Calories Ski/Bike/Row/Run Perform the 100 Wall Balls, then max calories on your machine in the remaining time. Extra Work: 2) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on position over loading. 3) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip….

*Fall Wholeness Challenge Sign-up HERE WOD: 1) Every 1:00 x 7 sets: Muscle Snatch Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reference 8/14/18 for loading. 2) Every 1:00 x 7 sets: Power Snatch Continue to build loading from Part 1. Reference 8/14/18 for loading. 3) Every 1:00 x 7 sets: Snatch Continue to build loading from Part 2. Reference 8/14/18 for loading. 4) AQAP: 30 Power Snatch 75/55 75 Double-unders 50 Toes-to-bar 75 Double-unders 30 Power Snatch 75/55 Extra Work: 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over loading. 6) 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

*Fall Wholeness Challenge Sign-up HERE WOD: 1) Front Squat: 10-8-6-4-2 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that. 2) D-Ball Bear Hug Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 9/9/18 for loading. 3) AQAP: 20-15-10-5 Burpee Box Jump Overs 24/20 5-10-15-20 Hang Power Cleans 135/95 Extra Work: 4) Single Leg Hip Thrust: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 5) C2 Bike:  A) 5:00 Easy B) 6x200m Sprint, Every 1:00 C) 4 sets of – 3x500m @ 85-95% Every 2:00 – Rest 4:00 Between Sets D) 5:00 Active Recovery Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE