Category: Sport

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM C+J. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from the Muscle Clean + Push Press. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from the Clean + Jerk. 4) 7 minute AMRAP: 21 Wall Balls 20/14 12 Power Cleans 115/75 Extra Work: 5) Ring Dip: 10 minutes Practice Kipping, Strict, Support, work on any facet of a Ring Dip. 6) Overhead Lunge: 4 sets of 8/side Rest 2-3 minutes between sets. Build on loading from last week. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 40 minute EMOTM: Minutes 1+2 –  Monostructural Conditioning Minutes 3+4 – Gymnastics/Skill Minutes 5+6 –  Non-Monostructural Conditioning Minutes 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 work. Movement 4 – Barbell –…

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1a) 0:00 – 4:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace Find a consistent manageable pace. 1b) 4:00 – 12:00 – 8 minute AMRAP: 10 Deadlifts 135/95 + 10 Push-ups Starts immediately at the end of A at 4:00 on the clock. 1c) 12:00 – 13:00 – 1 minute: Rest Transition back to your machine. 1d) 13:00-17:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace Find a consistent manageable pace.  1e) 17:00 – 25:00 – 8 minute AMRAP: 5 Shoulder-to-Overhead 135/95 + 20 Air Squats Make the STOH heavy and difficult to complete the 5 reps unbroken. Starts immediately at the end of A at 4:00 on the clock. 1f) 25:00 – 26:00 – 1 minute: Rest Transition back to your machine. 1g) 26:00-30:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace Find a consistent manageable pace.  1h) 30:00 – 38:00 – 8 minute AMRAP: 10 Bar Facing Burpees…

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Muscle Snatch: 3×2 Every 1:00, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch and build as deemed fit. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 4) 3 x 3:00 ON/1:00 OFF: 21 Overhead Squats 95/65 21 Pull-ups Max Calories Ski/Bike/Row/Run Scale appropriately so you get at least 1 minute on the machine. Extra Work: 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 6) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc….

*Schedule Change for New Year’s Day, there will be Open Gym from 9:00-11:00 AM **Fall/Winter Holiday Schedule HERE ***Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 3 rounds for Max Reps: 1 minute Pull-ups 2 minutes Shoulder-to-Overhead 95/65 3 minutes Box Jump w/Step Down 24/20 4 minutes Ski/Bike/Row/Run 3 minutes Rest Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE