Category: Sport

WOD: 1) Every 1:30 x 7 sets: 3 Snatches Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. 2) Every 1:30 x 7 sets: 2 Clean and Jerks Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. 3) 3 rounds AQAP: 30 Box Jump Overs 24/20 20 Pull-ups 10 Overhead Squats 115/75 Extra Work: 4) Double Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 5) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 weight and somewhere between 1…

*Help Support Damon HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 200m Run + 7 Push Press Perform the Run at a hard, but maintainable effort. Build to a heavy 7 Push Press from the floor. Remember, if the run takes you 60 seconds, you don’t need to rush to perform the Push Press, rest and recover appropriately. 1b) 12:00 – 24:00 – Every 3:00 x 4 sets: 200m Run + Max Unbroken Knees-up/Toes-to-bar Perform the Run at a hard, but maintainable effort. Perform a max effort set of Knees-up or T2B. Remember, if the run takes you 60 seconds, you don’t need to rush to the Pull-up Bar, rest and recovery appropriately to maximize your reps. 1c) 24:00 – 36:00 – Every 3:00 x 4 sets: 200m Run + 30 Kettlebell Swings 70/53 Perform the Run at a hard, but maintainable effort. Perform the Kettlebell…

*Help Support Damon HERE WOD: 1) Front Squat: 10-8-6-6-4 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) Dumbbell Farmers Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. 3) 10 minute AMRAP: 7 Power Cleans 115/75 10 Bar Facing Burpees 30 Double-unders Extra Work: 4) Landmine Wide Grip Bent Over Row: 3 sets of 30 Rest 2-3 minutes between sets. Keep the movement strict. Build as heavy as deemed fit. 5) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. No load needed, focus on positioning and activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*There will be ONE (1) Class Today, Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) “Maupin” – 4 rounds AQAP: 800m Run 49 Push-ups 49 Abmat Sit-ups 49 Air Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE