Category: Sport

*We are changing our client management software HERE WOD: 1) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading. 2) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading. 3) Back Box Step-ups: 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. Setup the box so your knee is in line with your hip when on the box. Reference 3/12/18 for loading. 4) AQAP: 50 Deadlifts 95/65 15 Bar Facing Burpees 40 Hang Power Cleans 95/65 15 Bar Facing Burpees 30…

*We are changing our client management software HERE WOD: 1) 2 sets for Max Reps: 3 minutes Ski/Bike/Row/Run 2 minutes Air Squats 1 minute Shoulder-to-Overhead 95/65 1 minute Rest 1 minute Shoulder-to-Overhead 95/65 2 minutes Air Squats 3 minutes Ski/Bike/Row/Run 1 minute Rest Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Bar Dips: 4 sets of 6-8 reps Rest 2-3 minutes between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 2 Clean High-Pull + 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. Reset on the floor between each rep. 2) Power Clean + Clean + Jerk: Every 1:30 x 7 sets Continue to build loading from the first complex. Drop and reset between the Cleans. 3) 10 minute AMRAP: 21-15-9 Wall Balls 20/14 21-15-9 Dumbbell Deadlifts 50/35 21-15-9 Pull-ups Extra Work: 4) D-Ball Bear Hug Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Set the box height so hip and knee are in line. Alternate legs each rep. 5) Split Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit. For results post detailed weights, reps, times,…

WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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: 1) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5 Rep Push Press Pick output you can maintain on the machine. For the Push Press start at a moderate load and build as deemed fit. 2) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5-10 Toes-to-bar/Knees-up Pick output you can maintain for both movements. Work a gymnastics movement that you can perform a kip with and work on building capacity on the movement. 3) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Ball Slams 40/30 + 10 Push-ups Pick output you can maintain for the machine. If that reps for the Even round are too much scale appropriately. This should be one continuous 42 minute piece. Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Push-up, Hold, Walk. 5) GHD Sit-ups: 4 sets of 10 Rest 90-120 seconds…