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) 4 rounds AQAP: 800m Run 30 Wall Balls 20/14 20 Toes-to-bar Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. If you have them perform an EMOTM. 3) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale as needed. 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) Every 1:30 x 7 sets: Clean Pull + Hang Power Clean + 2 Push Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean + Front Squat + Hang Clean + Front Squat Continue to build loading from Complex 1. Build as heavy as deemed fit. 3) AQAP: 100 Burpee Box Jump Overs 24/20 Extra Work: 4) Single Leg Kettlebell Deadlift: 4 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load. 5) Dumbbell Piston Z-Press: 4 sets of 8/side Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times,…

*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) 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…

*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) 8 sets of: 2:00 Ski/Bike/Row/Run :40 seconds Max Pull-ups/:20 seconds Rest :40 seconds Max Push-ups/:20 seconds Rest :40 seconds Max Kettlebell Swings 53/35/:20 seconds Rest Extra Work: 2) Ring Dip Support: Accumulate 3 minutes Keep track of time and attempts to complete. 3) GHD Sit-ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. 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) Snatch Pull + Snatch High-Pull + Muscle Snatch: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit. 2) Snatch Pull + Power Snatch: Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 4) 3 rounds AQAP: 20 Power Snatch 95/65 20 Bar Facing Burpees Extra Work: 5) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 6) Double-unders: 10 minutes Practice Goal is to work to 100…