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) Every 1:30 x 7 sets: Snatch + Hang Snatch + Overhead Squat Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Every 1:30 x 7 sets: Clean + Hang Clean + Jerk Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) AQAP: 18 Thrusters 95/65 15 Toes-to-bar 15 Clean and Jerk 95/65 15 Toes-to-bar 12 Power Snatch 95/65 15 Toes-to-bar 9 Squat Cleans 95/65 Scale as needed. Extra Work: 4) Ring Dip: 10 minutes Practice Work on any facet of a Ring Dip. 5) Sumo Stance Good Morning:…

*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: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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) 0:00 – 14:00 – Every 2:00 x 7 sets: 12 Push-ups + 12 Box Jumps 24/20 + 12 V-Ups Use this as an opportunity to work on movement quality. Push-ups should be done unbroken so scale as needed, either knees or volume. Box Jumps use this as an opportunity to work on rebounding even if it means going to a lower box. Don’t race through this, but move with intent between movements. 2) 14:00 – 28:00 – Every 2:00 x 7 sets: 3 Push Press + 6/side Single Arm Dumbbell Row Push Press build to a heavy triple for the day. Dumbbells Rows perform in the Bent Over position without support from the other arm. 3) 28:00…

*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 Snatch High-Pulls + Below the Knee Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 2) Every 1:30 x 7 sets: 2 Clean High-Pulls + Below the Knee Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 3) “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Extra Work: 4) Single Arm Farmers Carry: 6 sets of 50ft/side Rest 90-120 seconds between arms. Heavy as possible while moving unbroken….

*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: 10-10-8-8-6 Every 2:30 Warm-up as needed. Don’t try and crush yourself with loading today. We haven’t squatted below parallel heavy for volume for 8 weeks so be mindful of that. Build weight as deemed fit, all sets today should have plenty of additional reps left in the tank. 2) Front Rack Reverse Lunges: 8/side Every 2:30 Start light, again, don’t crush yourself. We’ll be working reverse lunges in different formats for the next 8 weeks. Alternate Legs each rep. 3) 3 rounds AQAP: 75 Double-unders 25 Burpees Extra Work: 4) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 5) Assault Bike: 21/15 Calories Every 3:00 x 10 sets Sprint efforts, hit them hard. If you’re starting…