Category: Sport

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Halting Power Clean + Hang 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. Drop and reset between the doubles. For the Halt hold just below the knee for 3 seconds before finishing the movement. Take an additional minute rest after the last set. 2) Clean Deadlift: 5 Reps Every 2:00 x 3 sets Add 5-10lbs from last week. Reset between each rep on the floor. 3) 5 rounds AQAP: 15 Thrusters 65/45 2 Rope Climbs 15ft Extra Work: 4) Barbell Bulgarian Split Squat: 4 sets of 6/side Rest 2-3 minutes between sets. Perform all reps on one side before switching to the other. Load as deemed fit. 5) Handstands: 10 minutes Practice Work on any facet walking, pressing, holding. For results post detailed…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 400m Run 11 Deadlifts 225/155 23 Abmat Sit-ups 17 Goblet Squats 53/35 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2:00 Hard Ski/Bike/Row + 15 Pull-ups + 25 Kettlebell Swings 53/35 Even – 2:00 Hard Ski/Bike/Row + 15 Dumbbell Push Press 35/25 + 25 Box Jumps 24/20 Pick one machine and stick with it. Hit a hard but maintainable effort for the 2:00, you shouldn’t have drastically different output from round to round. Scale the couplet of movements so that you have at least 60 seconds of Rest. Extra Work: 2) Band Pull-aparts: 100 reps Switch between over and underhand every 10 reps. Focus on position and quality, not speed. 3) Double Kneeling Single Arm Land Mine Press: 4 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Halting Power Snatch + Hang Snatch + Overhead Squat: 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. No dropping the bar between reps, you may drop between complexes. For the Halting Power Snatch pull below the Knee and pause for 3 seconds before finishing the lift. Take an additional minute rest after your last set. 2) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets Add 5-10lbs over last week. Reset on the floor between each rep. Range of motion is bar to sternum area, don’t work so heavy that you can’t pull to that position. 3) 10 minute AMRAP: 21 Air Squats 15 Push-ups 9 Power Snatch 75/55 Extra Work: 4) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 2) Front Squat – Every 2:30: 5 @ 60-70% 4 @ 70-80% 2×4 @ 75-85% Pick weights based off of feel. Use past weeks for reference points. 3) 5 sets for Max Reps – 90 seconds Work/:30 seconds Rest 10 Power Cleans 95/65 40 Double-unders Max Bar Facing Burpees Extra Work: 4) Banded Pull Throughs: 3 sets of 30 Rest 90-120 seconds between sets. 5) C2 Bike: 10 x 1000m Rest 2 minutes between intervals. Goal is maintainable efforts For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE