Category: Sport

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 3 rounds for Max Reps: 2 minutes Ski/Bike/Row 2 minutes Wall Balls 20/14 2 minutes Toes-to-bar 2 minutes Alternating Dumbbell Snatch 50/35 2 minutes Rest Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on quality over loading. Behind the Neck, Snatch Grip. 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) Clean Pull + Hang Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Take an additional minute of rest after your last set. 2) Clean Deadlift: 5 Every 2:00 x 3 sets Perform at 100% of your Max Clean or heavier. Reset on the floor between each rep for a “Dead” pull. 3) 3 rounds AQAP: 50 Double-unders 15 Pull-ups 12 Squat Cleans 95/65 Extra Work: 4) Hip Extension: 4 sets of 12 Rest 90-120 seconds between sets. Add load as deemed fit. 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip, Strict, Kipping, Assisted, Weighted, Support, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE 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,…

*Fall/Winter Holiday Schedule HERE WOD: 1a) 7 minute EMOTM: 40 seconds Ski/Bike/Row 1b) 7 minute EMOTM: 5-10 Bar Rows Pick output you can maintain for Part A through all 3 pieces.. Pick a rep scheme you can keep for the Bar Rows. Add load if deemed fit. Perform the Bar Rows off of your Barbell and Bench. 2a) 7 minute EMOTM: 40 seconds Ski/Bike/Row 2b) 7 minute EMOTM: 5 Bench Press Continue to the same output for Part A. Bench Press start around 60% of your 1RM and build as heavy as deemed fit. 3a) 7 minute EMOTM: 40 seconds Ski/Bike/Row 3b) 7 minute EMOTM: 10 V-Ups + 10 Kettlebell Swings 70/53 Continue to the same output for Part A. If you can’t perform a V-Up scale to Abmat Sit-ups. Extra Work: 4) Strict Chin-ups: 10 minute EMOTM Pick a rep scheme you can maintain for all 10 sets. Assisted, bodyweight, or weighted….

*Fall/Winter Holiday Schedule HERE WOD: 1) Snatch Pull + Hang 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. On the Doubles, drop the bar and reset between complexes. Take an additional 1 minute rest after your last set. 2) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets Start around 60-70% of your 1RM Snatch. Reset on the floor between each rep. 3) 7 minute AMRAP: 21 Deadlifts 115//75 15 Front Squats 115/75 9 Shoulder-to-Overhead 115/75 Extra Work: 3) D-Ball Carry: 400m Keep track of time and attempts to complete. 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold, Walk, Push-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE