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) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…

*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: Row/Bike/Ski/Run Perform at a moderate pace, you should be breathing, but able to hold a light conversation. 2) 11:00-32:00 – 21 minute EMOTM: 1 – 8 Double Bent Over Dumbbell Rows 2 – 5-10 Push-ups/Ring Push-ups/Ring Dips 3 – 30 second Overhead Plate Hold Flutter Kicks Pick weights, output, movements, you can maintain for all 7 sets. 3) 32:00 – 41:00 – 3 rounds for Max Reps: 1 minute Row/Bike/Ski/Run 1 minute Dumbbell Shoulder-to-Overhead 1 minute Abmat Sit-ups Use the same…

*Fall/Winter Holiday Schedule HERE WOD: 1) Snatch High-Pull + Hang Power Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Hold onto the bar after the High-Pull, drop the bar after the Hang Power Snatch and reset on the floor for the Snatch. First 3 sets are doubles of the complex. 2) Snatch Pull: 5 Reps Every 2:00 x 3 sets Build a little heavier than last week. Reset on the floor between each rep. 3) 9 minute AMRAP: 35 Double-unders 12 Pull-ups 9 Thrusters 95/65 Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 5) Banded Pull Throughs:  4 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-70% 2 sets of 5 @ 70-80% Pick weights within the percentage range based on feel. 3) AQAP: 100 Burpee Box Jump Overs 24/20 Extra Work: 4) Run: 10 minutes Easy Jog 3 x 200m @ Goal Mile Pace w/2 minutes Rest 1 mile Time Trial 10 minutes Easy Jog Rest 2 minutes after your last 200m before doing your mile time trial. 5) Sled Drag: 400m @ Bodyweight Scale weight if you can’t keep moving for the entire 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 6 rounds AQAP: 400m Run 40 Walking Lunges 20 Alternating Dumbbell Snatch 50/35 Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand between every 10 reps. Focus on positioning not speed. 3) D-Ball Bear Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE