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) Back Rack Box Squat: 10-8-6-6-4 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) Dumbbell Farmers Position Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat….

WOD: 1) 5 x 3 minute AMRAP – 1 minute Rest: 24-21-18-15-12 Overhead Squat 95/65 15 Burpees Max Wall Balls 20/14 Each round your Squat reps go down. Scale as needed. Keep track of total Wall Balls completed. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: 3 Position Power Clean + Push Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should be perform as Hi-Hang, Above the Knee Hang, Floor, and finishes with 1 Push Jerk. 2) Every 1:30 x 7 sets: Clean + 3 Front Squats Continue building load from complex 1. Build as heavy as deemed fit. 3) AQAP: 800m Run 50 Toes-to-bar 40 Thrusters 65/45 Extra Work: 4) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 5) Cable Hamstring Curls: 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

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 in a strength baring format, i.e. heavy…

WOD: 1a) Every 7:00 x 3 sets: 0:00 – 3:00 – Max Calories Ski/Bike/Row/Run 3:00 – 5:00 – Max Dumbbell Shoulder-to-Overhaed 50/35 5:00 – 6:00 – Max Box Jumps 24/20 6:00 – 7:00 – Rest Alternate between Part A and Part B. 1b) Every 7:00 x 3 sets: 0:00 – 3:00 – Max Calories Ski/Bike/Row/Run 3:00 – 5:00 – Max Kettlebell Swings 53/35 5:00 – 6:00 – Max Kettlebell Goblet Lunges 53/35 6:00 – 7:00 – Rest Alternate between Part A and Part B. Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar/Knees-up. 3) Split Kneeling Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side then switch to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE