Category: Sport

*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: 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 your Muscle Clean + Push Press. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from your Power Clean + Push Jerk. 4) 3 rounds AQAP: 400m Run 20 Shoulder-to-Overhead 115/75 Extra Work: 5) Single Arm Dumbbell Overhead Carry: 6 x 50m/side Rest 90-120 seconds between sets. Heavy as possible. 6) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 in a strength baring format, i.e. heavy…

*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: 1) Every 5:00 x 8 sets: 400m Run 9 Burpees 12 Toes-to-bar 15 Dumbbell Shoulder-to-Overhead 50/35 Scale as needed so you get at least 60 seconds of rest. Extra Work: 2) Dumbbell Overhead Tricep Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed. 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: 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 the Muscle Snatch. Build as heavy as deemed fit. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from the Power Snatch. Build as heavy as deemed fit. 4) 9 minute AMRAP: 21-15-9 Overhead Squats 95/65 21-15-9 Pull-ups 21-15-9 Box Jump Overs 24/20 Extra Work: 5) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold, Support, Push-up, Walk, etc. 6) Wide Grip Lat Pull Down: 5 sets of 8 Rest 90-120 seconds between…

*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: 1) Back Rack Box Squat: 8-6-6-4-4 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. 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….