Category: Sport

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 2:00 x 7 sets: 5 Push Press + 50 Double-unders Warm-up as needed. Start at a moderate weight and build to a heavy 5 Push Press for the day. 2) Every 2:00 x 7 sets: 150-200m Run + 10 Toes-to-bar Scale as needed. Pick efforts that are maintainable. Efforts should be no longer than 90 seconds. 3) Every 2:00 x 7 sets: 15 Kettlebell Swings 70/53 + 15 Push-ups Scale reps as needed. Efforts should be no longer than 90 seconds. Extra Work: 4) Sandbag Carry: 8 sets of 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. 5) Cable EZ Bar Press Down: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 7 sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat. 2) Every 1:30 x 7 sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, not Touch-and-Go. 3) 12 minute AMRAP: 12 Alternating Dumbbell Snatch 50/35 9 Pull-ups 6 Burpees Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 5) Single Arm D-Handle Seated Cable Row: 4 sets of…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Back Squat: 10-8-6-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. 3) 21-18-15-12 – AQAP: Dumbbell Front Squats 50/35 400m Run Extra Work: 4) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. 5) 10 sets of: 500m Ski Erg 100m Recovery Walk Maintainable paces/times is the goal. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) AQAP: 400m Run 30 Kettlebell Swings 70/53 300m Run 30/side Alternating Lunges 200m Run 30 Abmat Sit-ups 100m Run w/Kettlebell 70/53 30 Burpees 100m Run w/Kettlebell 70/53 30 Abmat Sit-ups 200m Run 30/side Alternating Lunges 300m Run 30 Kettlebell Swings 70/53 400m Run Lunges are 60 total reps each set. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Bent Over Wide Grip Landmine Row: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible, but keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE 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. All reps are full Squat. 2) Every 1:30 x 7 sets: 2 Clean and Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep. All reps are full Squat and Split. 3) AQAP: 800m Run 36 Push-ups 100 Double-unders 27 Push-ups 50 Wall Balls 20/14 18 Push-ups Extra Work: 4) GHD Sit-ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets.  5) C2 Bike – 3 sets of: 2500m Rest 3:00 2000m Rest 2:30 1500m Rest 2:00 1000m…