Category: Sport

*Fall/Winter Holiday Schedule HERE WOD: 1) 4 rounds AQAP: 800m Run 30 Wall Balls 20/14 3 Rope Climbs 15ft Extra Work: 2) Single Arm Kneeling Split Dumbbell Press: 4 sets of 6/side Rest 90-120 seconds between sets. Focus on positioning over load. 3) Strict Pull-up: 4 sets of 6-8 reps Rest 2-3 minutes between sets. Add load/assistance as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 10 minute AMRAP: 21 Deadlifts 115/75 20 Double-unders 15 Hang Power Cleans 115/75 20 Double-unders 9 Shoulder-to-Overhead 115/75 20 Double-unders Extra Work: 5) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Max. 6) Farmers Carry: 400m Pick a load you can complete in 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

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 –  Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 –  Non-Monostructural Conditioning Minute 6 –  Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – 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…

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 15 Pull-ups + 12 Alternating Dumbbell Snatch 50/35 Even – 300m Run + 10/side Single Arm Dumbbell Push Press 50/35 + 10 Burpees Scale loading/output appropriately so that you can get maintainable output and complete each set in under 3 minutes. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Not for time, for quality. 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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% of your 1RM. Build as heavy as deemed fit. 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 build loading from Part 2. 4a) 3 minute AMRAP: 10 Thrusters 65/45 10 Knees-to-armpits Rest 3 minutes 4b) 3 minute AMRAP: 10 Thrusters 65/45 10 Knees-to-armpits Our goal here is to work on pacing and your ability to pace. The intended stimulus is that Part B is a higher score than Part A. Can you hold back? Learning to pace will help you get through Met-cons as whole more efficiently. Extra Work: 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 6) Hollow Hold: Accumulate 3 minutes Keep track…