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. WOD: 1a) 0:00-10:00 – 10 minute EMOTM: 1/side Kettlebell Turkish Get-up Focus on quality of movement over loading. 1 Rep is all the way up and back down. 1b) 10:00-18:00 – 8 minute AMRAP: 21 Kettlebell Swings 53/35 21 Push-ups 15 Kettlebell Swings 53/35 15 Push-ups 9 Kettlebell Swings 53/35 9 Push-ups Swing weight should allow you to go unbroken for the majority of sets. 1c) 20:00-29:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups or Ring Rows 8 Alternating Single Arm Kettlebell Overhead Lunge Alternate arms from round to round for the Lunge. 1d) 30:00-40:00 – 10 minute AMRAP: 15 Kettlebell Deadlifts 53/35 12 Kettlebell Goblet…

* 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) Pause Snatch + Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the catch position of the Snatch for 2-3 seconds before standing. 2) Clean Pull + Hang Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 12 Knees-to-armpits 9 Burpees 6 Dumbbell Squat Cleans 35/25 Extra Work: 4) Peg Board: 10 minutes Practice Work on any facet of developing a Peg Board climb. 5) Sotts Press: 4 sets of 10 Rest 90-120…

* 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: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 3) AQAP: 100 Air Squats 100 Double-unders 1 mile Run Extra Work: 4) Kettlebell Staggered Stance Romanian Deadlift: 4 sets of 8/side Rest 90-120 seconds between sets. Focus on positioning over load. 5) Handstands: 10 minute Practice Work on any facet of getting upside down. 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. WOD: 1) 30 minute AMRAP: 800m Run 50 Walking Lunges 20 Burpees 3 Rope Climbs 15ft Extra Work: 2) D-Ball Bear Hug Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 3) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol Squat, including mobility. 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. WOD: 1) Hang Power Snatch: 3 Reps 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) Power Clean + Hang Power Clean + Power Clean + 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) AQAP: 15-12-9 Power Cleans 155/105 30-20-10 Pull-ups Extra Work: 4) Band Pull Aparts: 100 reps Switch between over and underhand every 10 reps. 5) Kettlebell Top/Bottom Walking Lunges: 4 sets of 6/side Rest 90-120 seconds between…