Category: Sport

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) AQAP: 800m Run w/Plate 25/15 100 Knees-to-armpits 50 Front Squats 115/75 10 Rope Climb 12ft 800m Run w/Plate 25/15 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) 5 x 4 minute AMRAP – 1 minute Rest: 21-18-15-12-9 Wall Balls 20/14 21-18-15-12-9 Kettlebell Swings 53/35 21-18-15-12-9 Burpees Each 4 minute AMRAP the rep scheme decreases by 3 reps. Start from scratch at Wall Ball #1 each 4 minute block. Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Band Pull-Aparts: 100 Reps Focus on positioning over speed. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Clean High-Pull + Above the Knee Hang Muscle Clean +Strict 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 + Above the Knee Hang Power Clean + Front Squat + Push Press: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Deadlift + Above the Knee Hang Clean + 2 Split Jerks: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 800m Run 50 Pull-ups 30 Squat Cleans 95/65 Extra Work: 5) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. 6) Landmine Fat Grip Bent Over Row: 4 sets of 20 Rest 90-120 seconds between sets. Keep it strict. For results…

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minute 11-20 – Gymnastics/Skill Minute 21-30 –  Non-Monostructural Conditioning Minute 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 – 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 –…

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1a) 0:00 – 10:00 – AQAP: 800m Run 3 rounds of “Cindy” “Cindy” is 5 Pull-ups + 10 Push-ups + 15 Air Squats (scale to Ring Rows as needed). Scale effort so you can complete rounds at around a 60 second per round pace or less. 1b) 10:00 – 20:00 – AQAP: 800m Run 3 rounds of Dumbbell “DT” 50/35 “DT” is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder-to-Overhead. Scale loading appropriately so you can complete rounds at around a 60 second per round pace or less. 1c) 20:00 – 30:00 – AQAP: 800m Run 3 rounds of “Cindy” “Cindy” is 5 Pull-ups + 10 Push-ups + 15 Air Squats (scale to Ring Rows as needed). Scale effort so you can complete rounds at around…