Category: Sport

*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) 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,…

*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: 800m Run w/Plate 15/10 Then…14 rounds of 5 Pull-ups 4 Burpee Box Jumps 24/20 3 Cleans 135/95 Then… 800m Run Cleans are anyway, anyhow. 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: 2 x 2-Stop Snatch Deadlift + Muscle Snatch + Snatch balance Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Each round perform two cycles of the complex. For the 2-Stop Snatch Deadlift. Pull to just below the knee and stop pause, then pull the bar into the hip/jumping position and stop, then go back to the ground (don’t stand to full extension). Reset on the floor for the Muscle Snatch, no Touch-and-Go 2) Every 1:30 x 7 sets: 2-Stop Clean Deadlift + Muscle Clean + Thruster + Push Press Start around 50% of your 1RM. Build as heavy as deemed fit….

*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) Back Squat: 10-8-8-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Single Arm Overhead Kettlebell Reverse Lunge: 8/side Every 2:30 Warm-up as needed, and start light especially if you’re lacking in the shoulder mobility department. No alternating, whichever arm is overhead step and reverse with the opposing leg. 3) 3 rounds AQAP: 25 Hang Power Cleans 95/65 75 Air Squats Extra Work: 4) Dog Sled Push: 8 sets of 25m Rest 2 minutes between sets. Heavy as possible unbroken. 5) 6 sets of: 40 Calorie C2 Row 30 Calorie C2 Bike 20 Calorie C2 Ski Rest 2 minutes between sets. Rotate the order of machines each round. For…

*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) 5 rounds AQAP: 400m Run 30 Wall Balls 20/14 3 Rope Climbs 15ft Extra Work: 2) Handstand Push-ups: 10 minutes Practice Work on any facet of a Handstand Push-up. 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE