Category: Sport

*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick weights based upon feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% Pick weights based upon feel. 3a) 3 minute AMRAP: 60 Deadlifts 115/75 Max Bar Facing Burpees 1 minute Rest 3b) 3 minute AMRAP: 40 Front Squats 115/75 Max Bar Facing Burpees 1 minute Rest 3c) 3 minute AMRAP: 20 Power Cleans 115/75 Max Bar Facing Burpees Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds sets. Heavy as deemed fit. 5) Assault Bike: 10 sets of 1 minute Hard 3 minutes Wattage @ Bodyweight Work for maintainable wattage across your 1 minute hard piece, don’t sprint it and then fall off pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 20 minute AMRAP: 21 Wall Balls 20/14 15 Hang Power Cleans 35/25 9 Push-ups Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Halting Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hold at the Knee for 3 seconds for the Halt. Drop and reset after the Halting Clean. Take an additional minute rest after your last complex. 2) Push Press: 5 Reps Every 2:00 x 3 sets Build as heavy as deemed fit. Perform from the floor. 3) 10 minute AMRAP: 30 Double-unders 15 Knees-up 10 Power Snatch 75/55 Extra Work: 4) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Overhead Lunges: 4 sets of 8/side Rest 2-3 minutes between sets. Heavy as possible. Alternate legs each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1 –  Monostructural Conditioning Minutes 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,…

*Fall/Winter Holiday Schedule HERE WOD: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 30 second Handstand Hold Pick efforts, distances you can maintain for all 7 sets. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Double Bent Over Dumbbell Rows Pick efforts, distances you can maintain for all 7 sets. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 20 Kettlebell Swings 53/35 Pick efforts, distances you can maintain for all 7 sets. If you’d like to make this piece a little more varied feel free to partner/group up with a 1-2 people and rotate through 3 different machines. All 3 of these pieces are done on a continuous clock. Extra Work: 2) Turkish Get-up: 3 sets of 3 Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 3) Band Pull Aparts: 100 Reps Switch between over and…