Category: Sport

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50-60% of your 1RM. Snatch. Build as heavy as deemed fit. Drop and reset between the Doubles for the first 3 sets. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to building loading from Part 2. 4) 10 minute AMRAP: 6 Squat Cleans 95/65 9 Burpees 12 Toes-t0-bar Extra Work: 5) Handstands: 10 minutes Practice Work on any facet…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 8 @ 60-70% 8 @65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 2) Front Squat – Every 2:30: 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% 5 @ 80-90% Pick weights based off of feel. Use past weeks for reference points. 3) 50-40-30-20-10 – AQAP: Russian Kettlebell Swings 70/53 Air Squats Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. 5) Sled Drag: 400m @ Bodyweight…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 1 mile Run 100 Pull-ups 200 Abmat Sit-ups 300 Alternating Lunges 1 mile Run Partition the Pull/Sit-up/Lunge however you’d like, 5-10-15 x 20, 10-20-30 x 10, etc. Extra Work: 2) Bar Dips: 4 sets of 5-8 reps Rest 90-120 seconds between sets. Add loading/assistance as deemed fit. 3) Double Kettlebell Overhead Carry: 400m Use a weight you can carry at least 100m to start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) Power Clean + Clean + Hang Clean + Jerk: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your max Clean and Jerk. Build as heavy as deemed fit. Drop the bar after the Power Clean and reset on the floor. No dropping the bar between the Clean and Hang Clean. 2) Clean Pull: 5 Reps Every 2:00 x 3 sets Reset on the floor between each rep. Work slightly heavier than last week. 3) 10 minute AMRAP: 21 Box Jump Overs 24/20 15 Toes-to-Bar 9 Burpees Extra Work:…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 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 –…