Category: Sport

*Membership Price Changes HERE WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM C+J. 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) 3 rounds AQAP: 400m Run 21 Dumbbell Thrusters 25/15 7 Burpee Pull-ups For the Burpee Pull-up the bar should be 6″ or more out of your reach. Extra Work: 5) Single Arm Dumbbell Overhead Carry: 4 sets of 50m/side Rest 90-120 seconds between sets. Use a weight you can carry unbroken. 6) Good Morning: 100 Reps Empty Bar Break-up as needed. Focus on quality of movement not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes 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 4 – Barbell…

*Membership Price Changes HERE WOD: 1a) 0:00 – 10:00 – 8 minute AMRAP: 800m Run + 15 Kettlebell Swings 53/35 15 Push-ups 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1b) 10:00 – 20:00 – 8 minute AMRAP: 800m Run + 20 Wall Balls 20/14 10 Toes-to-bar 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1c) 20:00 – 30:00 – 8 minute AMRAP: 800m Run + 15 Kettlebell Swings 53/35 15 Push-ups 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. 1d) 30:00 – 40:00 – 8 minute AMRAP: 800m Run + 20 Wall Balls 20/14 10 Toes-to-bar 800m Run is a buy-in, remainder of the 8 minute block is AMRAP of the couplet. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Hollow…

*Membership Price Changes HERE WOD: 1) Muscle Snatch: 2-2-2-1-1-1-1 Every 1:00 x 7 sets Start around 50% of your 1RM Snatch and build as heavy as possible. 3 sets of 2, 4 sets of 1 on the minute. 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. 4) 10 minute AMRAP: 15 Power Snatch 65/45 12 Burpees 9 Pull-ups Extra Work: 5) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able 6) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE WOD: 1) Back Squat: 1 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Top/Bottom Kettlebell Lunge: 5/side Every 2:00 x 5 sets Perform this with one Kettlebell in the Front Rack and the other in the Farmer’s Carry position. Perform all 5 reps on 1 side, then switch legs and Kettlebell positioning for the other side. 3) 3 rounds for Max Reps: 1 minute Row/Bike/Ski 1 minute Double-undes 1 minute D-Ball Over the Shoulder 100/70 1 minute Rest Extra Work: 4) Run: 5K Easy pace, heart rate at Zone 2/3 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=2wPamRA_pMI