Category: Sport

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  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,…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1a) 0:00-21:00 – Every 3:00 x 7 sets: 200m Sprint + 5 Strict Press Approach the run as a sprint, don’t just jog. Start around 60-70% of your 1RM for your Strict Press. Build as heavy as deemed fit. 1b) 21:00 – 30:00 – 9  minute EMOTM: 5-15 Push-ups Pick a rep scheme that you can maintain unbroken sets. 1c) 30:00 – 40:00 – 10 minute AMRAP: 18 Box Jumps 24/20 15 Wall Balls 20/14 12 Pull-ups Extra Work: 2) Band Pull-aparts: 100 Reps Switch between over and underhand every 10 reps. Not for speed. 3) Hollow Hold: Accumulate 3 minutes…

*Games Fundraiser Here **Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Halting Power Snatch: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Pull to just below the knee and hold for 3 seconds. Drop and reset between reps. Build as heavy as deemed fit. 2) Halting Power Clean + 1 Push Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Pull to just below the knee and hold for 3 seconds. Drop and reset between reps. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 Kettlebell Swings 53/35 3 Burpees Workout goes 3+3, 6+6, 9+9, and so…

*Games Fundraiser Here **Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Front Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 7-5-3-1 Warm-up as needed. Reference 6 weeks back, otherwise start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 21 Deadlifts 115/75 15 Hang Power Cleans 115/75 9 Front Squats 115/75 800m Run 9 Front Squats 115/75 15 Hang Power Cleans 115/75 21 Deadlifts 115/75 Extra Work: 4) Banded Pull Throughs: 3 sets of 20 Rest 90-120 seconds between sets.  5) Run: 3 sets 400m Easy 400m Fast 400m Easy 300m Fast 400m Easy 200m…

*Kristi is Leaving HERE **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 20 minute AMRAP: 200m Run 15 Toes-to-bar 10 Dumbbell Front Rack Lunges 35/25 5 Dumbbell Burpees 35/25 Dumbbell Burpee is chest to the floor and get the Dumbbell from floor to Overhead anyway anyhow, literally a Burpee but with Dumbbells in your hands. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes), keep track of time and attempts to complete. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE