Category: Sport

*Fall/Winter Holiday Schedule HERE WOD: 1) Front Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 Power Clean 115/75 3 Box Jump Overs 24/20 Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously for the 400m. 5) Run: 60 minutes Easy Get outside and enjoy the ability and opportunity to Run! For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 50 Calories Bike/Ski/Row 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Pull-ups 50 Abmat Sit-ups 50 Push-ups 50 Kettlebell Swings 53/35 50 Calories Bike/Ski/Row Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Keep it strict. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Clean High-Pull + Halting Low Hang 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) Clean Pull + Halting Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + Halting Low Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 400m Run 20 Knees-to-armpits 10 Deadlifts 185/135 Extra Work: 5) Barbell Back Rack Lunges: 4 sets of 6/side Rest 2-3 minutes between sets. Heavy as possible. 6) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill Immediately Into… 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 – 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, i.e. heavy weight…

* Fall/Winter Holiday Schedule HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 5-10 Strict Pull-ups + 5 Bench Press Even – 300m Run + 12 Sumo Deadlift High-Pulls + 12 Shoulder-to-Overhead 95/65 PLEASE scale as needed. The goal for this should be repeatable efforts. We shouldn’t see your first Even round take 2:30, and your last take 3:50. Scale appropriately so you can maintain and hit with the same intensity each round. Pick a quantity of Pull-ups you can complete unbroken each set, use a band if needed. Build your Bench Press weight as deemed fit. Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Sandbag Squats: 3 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE