Category: Sport

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Clean and Jerk: 3 Reps Every 2:00 x 3 sets, 2 Reps Every 1:30 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset the bar between reps. All reps full Squat and Split. 2) Push Press: 5 Reps Every 2:00 x 3 sets Reference last week for loading. Look to work a little heavier than last week. 3) 10 minute AMRAP: 15 Push-ups 12 Power Cleans 95/5 9 Bar Facing Burpees Extra Work: 4) Bounding Box Jump: 10 minutes Practice Work on getting a bounding/rebounded Box Jump. 5) Overhead Lunge: 4 sets of 8/side Rest 2-3 minutes between sets. Build from last weeks loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill Directly Into… 1b) 20 minute EMOTM: Odd –  Non-Monostructural Conditioning Even – 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 –…

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Snatch: 3 Reps Every 2:00 x 3 sets, 2 Reps Every 1:30x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor between each rep. All reps are full squat. Take an additional minute rest after your last set. 2) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets Reference last week for loading and add 5-20lbs. Set the bar Dead on the floor between each rep. 3) 7 minute Up Ladder: 3 Wall Balls 20/14 3 Toes-to-bar Extra Work: 4) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol Squat, including mobility. 5) False Grip Ring Row: 4 sets of 6-8 reps Rest 90-120 seconds between sets. Add load as deemed fit. For…

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Back Squat – Every 2:30: 5 @ 60-65% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @ 95-105% Warm-up as needed. Pick weights based on feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% Pick weights based on feel. 3) 5 rounds AQAP: 10 Deadlifts 155/105 30 Double-unders Extra Work: 4) Double Dumbbell Overhead Split Squat: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 5) Banded Pull Through: 3 sets of 30 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) AQAP: 1 Double-under x 10 2 Snatches 115/75 3 Ring Dips 4 Front Squats 115/75 5 Hang Power Cleans 115/75 6 Pull-ups 7 Burpees 8 Toes-to-bar 9 Kettlebell Swings 70/53 10 Box Jumps 30/24 11 Handstand Push-ups 12 Clean and Jerks 115/75 Perform the workout just like the song, 1, 2+1, 3+2+1, 4+3+2+1, and so on until the workout is complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE