Category: Sport

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Snatch High-Pull + Above the Knee 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. 2) Snatch Pull + 2 Above the Knee Hang Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch Deadlift + Above the Knee Hang Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Thrusters 65/45 9 Toes-to-bar Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 6) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts,…

*Membership Price Changes HERE *Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Back Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Overhead Alternating Lunges: 5/side Every 2:00 x 5 sets Start light if you’re unsure of the movement. Perform in whatever grip width is preferable. Alternate legs each rep for a total of 10 reps. Build as heavy as deemed fit. 3) 3 rounds for Max Reps: 1 minute Burpees 1 minute Power Clean 95/65 1 minute Double-unders 1 minute Rest Each round rotate the movement you start on. Extra Work: 4) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 5) Run – 10 set of: :20 Sprint 1:40 Walk Warm-up accordingly so you…

WOD: 1) 21 minute AMRAP: 21 Air Squats 15 Pull-ups 9 D-Ball Over the Shoulder 100/70 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 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

WOD: 1) Clean High-Pull + High-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) High-Hang Power Clean + Front Squat + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean Pull + High-Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 3 rounds AQAP: 400m Run 21 Knees-to-armpits 12 Alternating Dumbbell Squat Snatch 50/35 Dumbbell Snatch are 6/side. Extra Work: 5) Single Arm Dumbbell Overhead Lunge: 3 sets of 50ft/side Rest 60 seconds between sides. 6) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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…