Category: Sport

*We are changing our client management software HERE WOD: 1) Clean High-Pull + Muscle Clean + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Clean Pull + Hang Power Clean + Power Clean + Push Jerk: Every 1:30 x 7 sets Continue to build loading from Complex 1. Drop and reset after the Hang Power Clean. 3) AQAP: 3 rounds of… 15 Overhead Squats 95/65 15 Toes-to-bar Into 3 rounds of… 7 Power Snatch 95/65 14 Push-ups Extra Work: 4) Single Leg Kettlebell Deadlift: 3 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) C2 Bike – Ride Simulation: 0:00 – 2:00 – Easy @ Damper 2 2:00 – 5:00 – Hard @…

*We are changing our client management software HERE 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 work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

*We are changing our client management software HERE WOD: 1) Every 10:00 x 4 sets: 4 minutes Ski/Bike/Row/Run 1 minute Box Jumps 24/20 1 minute Abmat Sit-ups 1 minute Dumbbell Floor Press 50/35 1 minute Dumbbell Box Step-ups 50/35 @ 24/20 Scale as needed. Consistent pacing on each of the 4 minutes mono-structural pieces. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold, Walk, Push-up. 3) 4 Supersets of: 10 Ring Push-ups + 5 Dumbbell Z-Press Rest 2-3 minutes between sets. Add load to the Ring Push-up as needed. Z-Press as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE WOD: 1) Snatch High-Pull + Muscle Snatch + Hang Muscle Snatch + Snatch Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Reset on the floor between reps 1+2, no T+G. 2) Snatch Pull + Hang Power Snatch + Power Snatch: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset after the Hang Power Snatch. 3) 7 minute AMRAP: 20 Wall Balls 20/14 10 Pull-ups Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. If you don’t have a Strict Ring Dip and Strict Chest-to-bar Pull-up thats the first place to start. 5) 4 Supersets of: 5/side Single Arm Dumbbell Row + 10/side Seated Single Arm Cable Row Rest 3 minutes between sets….

*We are changing our client management software HERE WOD: 1) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 2) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Back Rack Front Foot Elevated Reverse Lunge: 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. Set elevation height as desired. 4) For Max Reps: 2 minutes Power Clean 135/95 2 minutes Bar Facing Burpees 2 minutes Double-unders 2 minutes Bar Facing Burpees 2 minutes Power Clean 135/95 Extra Work: 5) Cable Pull Throughs: 3 sets of 20 Rest 90-120 seconds between sets. Heavy…