Category: Sport

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 400m Run 30 Alternating Dumbbell Snatch 50/35 Max Rope Climbs 15ft Extra Work: 2) Handstand Push-ups: 10 minutes Practice Work on any facet of an HSPU including mobility. 3) Kneeling Split Single Arm Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.  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) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Power Clean + Push Jerk. 4) 21-15-9 – AQAP: Thrusters 65/45 Pull-ups Extra Work: 5) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. 6) C2 Bike: 20k Time Trial Get after it, have fun, embrace the pain. 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) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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 – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 5:00 x 8 sets: A – 0:00 – 3:00 – 400m Run B – 3:00 – 4:00 – Max Unbroken Push-ups in 30 seconds C – 4:00 – 5:00 – 3 Rep T+G Deadlift A – Work on hitting a hard but maintainable 400m Pace for Each Run. Goal is to have all times within 5 seconds of each other. B – This is a max effort unbroken set of Push-ups with a 30 second Cap. Doesn’t mean you have to go for 30 seconds, if you hit your max in 20 seconds that’s fine, but not spending the whole minute in a plank eeking out a rep at a time. The goal should be high tempo fast reps, once you have to start taking extended pauses that should be the end of the…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles. 2) Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) AQAP: 100-80-60-40-20 Air Squats 25-20-15-10-5 Toes-to-bar Extra Work: 5) Bar Muscle-up: 10 minutes Practice Work on any facet of a Bar Muscle-up. 6) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE