Category: Sport

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. 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…

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Every 7:00 x 6 sets: Odd: 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Strict Press 3:00 – 6:00 – 3 minute AMRAP – 30 Dumbbell Deadlifts 50/35 + Max Wall Balls 20/14 6:00 – 7:00 – Rest Even: 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Strict Press 3:00 – 6:00 – 3 minute AMRAP – 20 Toes-to-bar + Max Alternating Hang Dumbbell Snatch 50/35 6:00 – 7:00 – Rest Extra Work: 2) Ring Dip Support: 10 minutes Practice Spend time getting comfortable in the support position of a Ring Dip, use a band if extra support is needed. 3) Single Leg Hip Extension: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side…

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. 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. Drop and reset on the doubles for the first 3 sets. 2) Power Santch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 50 Kettlebell Swings 53/35 50 Burpees 25 Kettlebell Swings 53/35 25 Burpees Extra Work: 5) Rope Climbs: 10 minutes Practice Work on any facet of a Rope Climb. 6) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Use a weight that you can do Strict for the firs 10 reps, and then use a little momentum…

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Box Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 2) Box Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18. 4) AQAP: 75 Air Squats 25 Power Cleans 115/75 800m Run 25 Power Cleans 115/75 75 Air Squats Extra Work: 5) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scaling load if needed for desired stimulus. 6)…

*We are changing our client management software HERE WOD: 1) 20 minute AMRAP: 300m Run 20 Alternating  Dumbbell Snatch 50/35 1 Rope Climb 15ft Extra Work: 2) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side then switch to the other. Heavy as possible. 3) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE