Category: Sport

*We are changing our client management software HERE WOD: 1) 21 minute AMRAP: 21 Single Arm Dumbbell Overhead Squats 50/35 12 Burpees 3 Rope Climbs 15ft You may break up the Squats however you like, however we’d prefer that you either split the set in half between the two arms, or switch arms from round to round. Extra Work: 2) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol Squat, including mobility. 3) Farmers Carry: 400m Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes). For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE WOD: 1) Every 1:30 x 7 sets: Muscle Clean + Front Squat + 2 Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Halting Power Clean + Hang Clean + Jerk Continue to build loading from Part 1. 3) AQAP: 25 Calories Ski/Bike/Row/Run 30 Push-ups 21 Thrusters 75/55 25 Calories Ski/Bike/Row/Run 20 Push-ups 15 Thrusters 75/55 25 Calories Ski/Bike/Row/Run 10 Push-ups 9 Thrusters 75/55 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on positioning, likely no load needed for most. Perform all reps on 1 side before switching to the other. 5) 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

*We are changing our client management software 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…

*We are changing our client management software HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 75 Double-unders + 25 Pull-ups Even – 2 minutes Ski/Bike/Row/Run + 25 Kettlebell Swings 53/35 + 15 Dumbbell Shoulder-to-Overhead 50/35 Scale as output efforts as needed so that these intervals are taking you no longer than 4 minutes. Goal for your aerobic/machine work is the same output for every set. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold, Walk, Push-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE WOD: 1) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Halting Power Snatch + Hang Snatch + Overhead Squat Continue to build loading from Complex 1. Halt just below the knee for 3 seconds on the first rep. 3a) 5 minute AMRAP: 15 Box Jump Overs 24/20 15 Toes-to-bar Rest 2 minutes 3b) 5 minute AMRAP: 15 Wall Balls 20/14 15 Abmat Sit-ups Extra Work: 4) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. 5) Double Kettlebell Overhead Squat: 4 sets of 8-10 reps Rest 2-3 minutes between sets. If this is not an option for you spend time working on mobility. For results post detailed weights, reps, times, thoughts, etc. for all work…