Category: Sport

* We’re getting Married HERE ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Power Snatch: 2 T+G Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) 2 T+G Power Clean + 1 Push Jerk: Every 1:00 x 10 sets Perform this as a continuation of your Power Snatch starting at 10:00 on the clock. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Box Jumps 24/20…

* We’re getting Married HERE ** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space. WOD: 1) Front Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 10-7-5-3 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) For Max Reps: 4 x 40 seconds Burpees – 20 seconds Rest 4 x 40 seconds Air Squats – 20 seconds Rest 4 x 40 seconds D-Ball Over the Shoulder 100/70 – 20 seconds Rest Perform all 4 rounds of one movement…

WOD: 1) 30 minute AMRAP: 10 Dumbbell Man Makers 50/35 400m Run/500m Row or Ski/1000m Assault Bike Pick a mono structural movement to use for the workout. One Man Maker consists of whole body on the floor, Clean the Dumbbells, Front Squat, and Shoulder-to-Overhead. Extra Work: 2) Band Pull Aparts: 100 not for time Focus on position over speed. Switch between over and underhand every 10 reps. 3) D-Ball Bear Hug Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD:  1) Hang Snatch + Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Hang Clean + Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 3 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Knees-to-armpits Extra Work: 4) D-Ball Bear Hug Bulgarian Split Squat: 5 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 400m @ Bodyweight Not for time. This should be smooth and steady movement. Scale as needed to get that stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Movement 1 – Minutes 1-10 – Monostructural Conditioning Movement 2 – Minutes 11-20 – Gymnastics/Skill Movement 3 – Minutes 21-30 – Non-Monostructural Conditioning Movement 4 – Minutes 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 – Barbell –…