Category: Sport

WOD: 1) Every 2:00 x 20 sets: Sets 1-5 – 200m Run + 5/side Dumbbell Push Press Sets 6-10 – 200m Run +10-20 Box Jump Overs Sets 11-15 – 200m Run + 5/side Dumbbell Plank Rows Sets 16-20 – 200m Run + 10-15 Toes-to-bar/Knees-up Scale as needed. Runs should absolutely not take any longer than 60 seconds. All of your movements, weights, rep choices should be maintainable efforts, and unbroken where applicable. At the long end each set should take 90 seconds, so scale appropriately. Pull back the run as deemed appropriate to 150m or less if needed. To perform the 200m Run for all rounds, you need to be confident in your ability to maintain an 8:00/mile pace for all rounds. This is a great opportunity to work your pacing as well as your ability to recovery in between sets. Extra Work: 2) L-Sit:…

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. 2) Every 1:00 x 7 sets: Power Snatch Continue to build loading from Part 1. 3) Every 1:00 x 7 sets: Snatch Continue to build loading from Part 2. 4) 4 rounds AQAP: 50 Double-unders 20 Kettlebell Swings 53/35 10 Pul-ups Extra Work: 5) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 6) Bent Over Supinated Barbell Row: 4 sets of 6 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

WOD: 1) Back Squat: 10-8-6-4-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. Reference 7/16/18 for loading. 3) 10 minute AMRAP: 50m D-Ball Bear Carry 100/70 10 D-Ball Bear Squats 100/70 10 Burpees Extra Work: 4) Cable Hamstring Curls: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 3 x 2K Rest 4 minutes between intervals. Goal is consistent, moderately hard pacing. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) AQAP: 800m Run  Then…  42-30-18 Wall Balls 20/14 21-15-9 Pull-ups Then…  400m Run  Then…  30-20-10 Kettlebell Swings 70/53  30-20-10 Box Jump Overs 24/20  Then…  800m Run Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 3) Handstand Push-ups: 10 minutes Practice Work on any facet of a Handstand Push-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*A Celebration of Eric’s life will take place at his home, Rockville Farm Market (205 Cemetery Road, Starksboro, VT), this Sunday, the 12th, starting at 1PM. All from the gym are welcome to come and show their support for him and his family. WOD: 1) Every 1:30 x 7 sets: Snatch Pull + 2 Snatch + Overhead Squat Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 2) Every 1:30 x 7 sets: Clean Pull + 2 Cleans + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 3) AQAP: 30 Snatches 95/65 Anyway, anyhow. Get it done, be smart with your setup and positioning. Extra Work: 4) Heavy Rope Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken. 5) Russian Kettlebell Swings:…