Category: Sport

*Membership Price Changes HERE WOD: 1) 2-3-4-5-6 minute AMRAP – 1 minute Rest: 400m Run 75 Double-unders 25 Power Cleans 95/65 25 Pull-ups Max Burpees Each round the AMRAP grows in time. 1 minute Rest between rounds. Each time block get as far as you can into the workout. Extra Work: 2) Bar Dips: 4 sets of 10 Rest 2-3 minutes between sets. Use assistance/loading as deemed fit. 3) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE WOD: 1) Clean High-Pull + Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. 2) Clean Pull + Low Hang Power Clean + 2 Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + Low Hang Clean + Front Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 400m Run 21 Overhead Squats 65/45 12 Ring Push-ups Extra Work: 5) Dumbbell Z-Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. 6) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE WOD: 1a) 20 minute EMOTM: Odd – Monostructural Conditioning Even – Gymnastics/Skill Directly 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…

*Membership Price Changes HERE WOD: 1) Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Look to start and build a little heavier than last week. Build as heavy as deemed fit for the day. 2) Front Rack Box Step-ups: 5/side Every 2:00 x 5 sets Perform as a continuation of your Back Squats. Setup with the box so it puts your hip and knee in line. Perform all 5 reps on 1 leg before switching to the other. 3) 15 minute AMRAP: 10 Shoulder-to-Overhead 115/75 20 Box Jumps 24/20 30 Kettlebell Swings 53/35 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE WOD: 1) Halting Snatch High-Pull + Low Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. For the Halting High-Pull pause just below the knee for 2-3 seconds. 2) Halting Snatch Pull + Low Hang Power Snatch +Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 4 rounds for Max Reps: 40 seconds Ski/Bike/Row 20 seconds Rest 40 seconds Dumbbell Snatch 50/35 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 5) Ring Push-ups: 4 sets of 10-15 reps Rest 2-3 minutes between sets. Add load if able. 6) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For…