Category: Sport

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps. 2) Every 1:30 x 7 sets: Snatch Pull + Hang Snatch + Below the Knee Hang Snatch + Overhead Squat Continue to build loading from Complex 1. 3) 7 minute Up Ladder: 3 Overhead Squats 115/75 3 Toes-to-bar Workout goes 3+3, 6+6, 9+9 and so on until 7 minutes is up. Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 5) Wide Grip Lat Pull-Down: 4 sets of 20 Rest 90-120 seconds 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) Back Rack Box Squat: 6-4-3-3-2 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) Dumbbell Farmers Position 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) AQAP: 400m Run 60 Pull-ups 80 Abmat Sit-ups 800m Run 80 Box Jump Overs 24/20 60 Push-ups 400m Run Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. 3) D-Ball Bear Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 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: Muscle Clean + Hang Muscle + 2 Thrusters Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 7 sets: Clean + 2 Front Squats + Jerk Continue to build loading from Complex 1. 3) AQAP: 30 Clean and Jerks 95/65 Can be anyway anyhow. Ideal scaling should be a load you can Power Clean and Push Jerk and that you can finish this workout in 90 seconds to 4 minutes. Extra Work: 4) Dumbbell Bench Press: 4 sets of 10 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 5) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if deemed fit. 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: 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, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all…