Category: Sport

*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, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all…

WOD: 1) Back Rack Box Squat: 6-6-4-4-4 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. 2) Front Rack 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. Reference 4/30/18 for loading. 3) 10 minute AMRAP: 21 Wall Balls 20/14 12 Power Cleans 135/95 Extra Work: 4) Hollow Hold: Accumulate 3…

WOD: 1) Every 1:30 x 7 sets: Snatch High-Pull + Hang Muscle Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Snatch + Hang Snatch + 2 Overhead Squats Continue to build loading from the first Complex. Build as heavy as deemed fit. 3) 12 minute AMRAP: 30 Kettlebell Swings 53/35 15 Calories Ski/Bike/Row If you didn’t do “Murph yesterday feel free to sub in a 200m Run. Extra Work: 4) Muscle-up: 10 minutes Practice Work on any piece of a Ring Muscle-up. 5) Sled Drag: 400m @ Bodyweight Stimulus is consistent movement. Scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Reminder only 1 class today @ 9:00 AM WOD: 1) AQAP – “Murph”: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. You may partition the Pull-ups/Push-ups/Air Squats as deemed fit…typical pertaining is 20 rounds of 5/10/15. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1a) 7minute AMRAP: 20 Wall Balls 20/14 30 Abmat Sit-ups Rest 3 minutes 1b) 7 minute AMRAP: 20 Kettlebell Swings 53/35 40 Double-unders Rest 3 minutes 1c) 7 minute AMRAP: Kettlebell Goblet Box Step-Overs 53/35 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE