Category: Sport

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 21-15-9 – AQAP: Hang Power Clean + Push Jerk 95/65 50 Double-unders With the barbell 1 rep is a Hang Power Clean into a Push Jerk, you can’t do the 21 Hang Power Cleans and then the 21…

* 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) Front Squat – Every 2:30: 10-7-7-5 Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-7-7-5 Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit. 3) 30-20-10 – AQAP: Front Rack Alternating Lunges 95/65 400m Run Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Reverse Sled Drag: 400m Moderate weight. Focus on keeping yourself moving. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) 4 rounds AQAP: 800m Run 30 Power Cleans 95/65 30 Push-ups Extra Work: 2) Kettlebell Windmill: 4 sets of 8/side Rest 90-120 seconds between sets. Focus on positioning over loading. 3) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) Snatch Pull + Low Hang Power Snatch + Hang Power Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) 2 Hang Power Cleans + 2 Push Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 10 minute AMRAP: 21 Box Jump Overs 24/20 15 Pull-ups 9 Power Snatch 95/65 Extra Work: 4) Dumbbell Z-Press: 4 sets of…

* 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, Kettlebell Swings, lightweight/higher rep…