Category: Sport

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Back Rack Box Squat: 10-8-6-4-2 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 2) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand,…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 25 minute AMRAP: 10 Dumbbell Floor Press 50/35 20 Air Squats 300m Run Extra Work: 2) D-Ball Bear Carry: 400m Heavy as possible. Keep it under 10 minutes. Keep track of time and attempts to complete. 3) Sled Drag: 800m @ 75% Bodyweight Stimulus is constant movement. Scale load as needed for desired stimulus. 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: Clean High-Pull + Muscle Clean + Front Squat + Thruster Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the first two reps.  Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean Pull + Hang Clean + Low Hang Clean + Jerk Continue to build loading from Part 1. Hang is any position, Low Hang is below the knee. 3) 12 minute AMRAP: 10 Deadlifts 155/105 15 Pull-ups 20 Wall Balls 20/14 Extra Work: 4) Handstand Push-ups: 10 minutes Practice Work on any facet of a Kipping or Strict Handstand Push-up…for many this could be thoracic and shoulder mobility. 5) Camber Bar Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 2a) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 in a strength baring format,…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-5-3-3-1-1 Push Press Warm-up as needed. Use this as an opportunity to build to a Heavy Single Push Press. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Single Leg Bent Over Single Arm Kettlebell Row Standing on 1 foot, get into the bent over position of a Single Leg Romanian Deadlift, from there perform 5 Kettlebell Rows on the same arm of the foot that is off the ground. 1c) 20:00 – 32:00 – AQAP: 1 mile Run This is your benchmark for the week. Ideally there should be a solid amount of rest after this as it should be a max effort. If you can’t run a mile in under 10 minutes, scale back to 1200m, or whatever distance is appropriate. 1d) 32:00 –…