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) 0:00 – 10:00 – Zone 2/3: Ski/Bike/Row/Run Start at an easy pace, and each minute bring the pace up slightly faster. Make even, manageable jumps. For instance dropping your split 2 seconds/500m on the Rower every minute for the 10 minutes. 2) 11:00 – 31:00 – 20 minute EMOTM: Odd – 5 Pendlay Rows + 5-10 Bar Push-ups Even – 30-40 seconds Front Rack Hold Perform the Bar Push-ups off the barbell used for the Pendlay Rows. Perform this as a “complex” bring the bar back to…

*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 Snatch + Snatch + Hang Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your max Snatch. Build as heavy as deemed fit. Drop the bar after the Power Snatch and reset on the floor. No dropping the bar between the Hang Snatch and Snatch. 2) Snatch Pull: 5 Reps Every 2:00 x 3 sets Reset on the floor between each rep. Work slightly heavier than last week. 3) 21-18-15-12 – AQAP: Dumbbell Thrusters 35/25 Pull-ups Extra Work: 4) Rope Climb: 10 minute EMOTM…

*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 @ 60-65% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Pick weights based off of feel. Use past weeks for reference points. 3) 7 minute Up Ladder: 3 Deadlifts 155/105 3 Bar Facing Burpees Workout is 3+3, 6+6, 9+9, and so on. Extra Work: 4) Run: 6 x 800m @…

*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) 30 minute AMRAP: 400m Run 30 Kettlebell Swings 53/35 20 Push-ups 3 Rope Climbs 15ft Extra Work: 2) Handstands: 10 minutes Practice Work on any facet get getting upside down. 3) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 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) Clean High-Pull + Hang Power 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. Drop the bar after the Hang Power Clean and reset on the floor. 2) Clean Pull: 5 Reps Every 2:00 x 3 sets Build upon last week adding 5-10lbs. Use straps if you need them/have them. Reset on the floor between each rep. 3) 12 minute AMRAP: 12 Wall Balls 20/14 9 Toes-to-bar 6 Power Snatch 75/55 Extra…