Category: Sport

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) AQAP: 20 Pull-ups  400m Run  30 Deadlifts 185/135 800m Run  40 Single Arm Dumbbell Overhead Squats 50/35  1 mile Run  40 Single Arm Dumbbell Overhead Squats 50/35 800m Run  30 Deadlifts 185/135 400m Run  20 Pull-ups Squats break-up as deemed fit, but must be perform as 20 on each side. Extra Work: 2) Single Arm D-Handle Cable Pull-Down: 3 sets of 15/side Rest 2-3 minutes between sets. Heavy as possible. All reps on 1 side before switching to the other. 3) Sled Drag: 400m @ Bodyweight Smooth and steady pace. Focus on walking flat footed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) Every 1:30 x 7 sets: 2 x Snatch Pull + Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each complex. 2) Every 1:30 x 7 sets: Clean Pull + Hang Clean + Clean + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor between the Hang Clean and Clean. 3) “Rahoi” – 12 minute AMRAP: 12 Box Jumps 24/20 6 Thrusters 95/65 6 Bar Facing Burpees Extra Work: 4) Front Plank: Accumulate 5 minutes Keep track of time and attempts to complete. 5) Cable Pull Throughs: 3 sets of 30 Rest 2-3 minutes between sets. Focus on position/activation over loading. For results post detailed weights, reps, times, thoughts, etc. for all…

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: Odd – 10 Dumbbell Bench Press Even – 10 Ring Rows Warm-up as needed. Pick a Dumbbell weight that you can maintain for the 5 sets but that is difficult to complete. Everyone is doing Ring Rows today. Put your feet on a box or add load to the movement to make it more difficult as needed. 1b) 15:00 – 30:00 – Every 1:30 x 10 sets: 200m Run Work for hard, but maintainable paces. 1c) 10 minute AMRAP: 10 D-Ball Bear Squats 100/70 30 Double-unders Extra Work: 2) Sandbag Carry: 6 sets of 100ft Rest 90-120 seconds between sets. Heavy as possible. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps,…

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) Every 1:30 x 7 sets:  Muscle Snatch + Hang Muscle Snatch + 2 Snatch Push Press + 2 Overhead Squats Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Thruster + 2 Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 10-9-8…3-2-1 – AQAP: Power Snatch 95/65 Toes-to-bar Extra Work: 4) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. 5) Hand-Over-Hand Sled Pull: 6 x 100ft Rest 2-3 minutes between sets. Heavy as possible while performing unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE