Category: Sport

WOD: 1) 0:00-10:00 – 10 minute EMOTM: Handstand Push-up/Stink Bug/Handstand Hold Work on any variation of a vertical bodyweight pressing motion or support. Pick and output/rep you can maintain for all 10 sets. 2) 10:00-17:00 – 7 minute Up Ladder: 5 Kettlebell Swings 53/35 5 Box Jumps 24/20 Rep scheme is 5+5, 10+10, 15+15, and so on. Rest 3 minutes after Up Ladder is finished. 3) 20:00-30:00 – 10 minute EMOTM: Odd – 5/side Dumbbell Kneeling Single Arm Split Press Even – 5/side Dummbell Single Arm Bent Over Row Pick a loading that is difficult, but maintainable for all 5 sets of each. 4) 30:00-40:00 – 10 minute AMRAP: 10 Push-ups 20 Goblet Box Step-ups 53/35 @ 24/20 30 Abmat Sit-ups Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 6) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep…

WOD: 1) Halting Power Snatch: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift. 2) Halting Power Clean + Jerk: Every 1:00 x 10 sets Perform this as a continuation of your Snatches. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift. 3) 21-15-9 – AQAP: Pull-ups Hang Power Snatch 65/45 50 Double-unders Extra Work: 4) Handstand Walk: 10 minutes Practice Work on any facet of getting a Handstand Walk. 5) Kettlebell Windmill: 4 sets of 10/side 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) Front Squat Every 2:30: 10-7-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 10-7-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 10 Power Cleans 95/65 10 Alternating Front Rack Lunges 95/65 10 Bar Facing Burpees Extra Work: 4) Dumbbell Stiff Leg Deadlift: 3 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over loading. 5) Row – 3 sets of: 75-50-25 Calories Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Regionals Shirts Sign-up HERE…Order Being Place Monday 5/8 **Programming Structure Shift HERE WOD: 1) AQAP: 100 Double-unders Then… 3 rounds of… 12 Thrusters 95/65 9 Pull-ups 6 Burpees Then… 1 mile Run Then… 3 rounds of… 12 Thrusters 95/65 9 Pull-ups 6 Burpees Then… 100 Double-unders Post Class: 2) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol Squat…including and for many most importantly, MOBILITY. 3) Band Pull Aparts: 100 not for time Focus on positioning not speed. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE This is a good listen…for those who “can’t” lose weight you’ve either got one of two things going on, some serious medical/thyroid issues, or in 99 out of 100 instances, you’re just not being honest with yourself about what you eat, how much you eat, and how consistently you…

*Regionals Shirts Sign-up HERE…Order Being Place Monday 5/8 **Programming Structure Shift HERE WOD:  1) 2 Snatch Pull + 1 Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset between each rep on the floor. 2) Clean Pull + Clean + Front Squat + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Clean Pull and Clean. 3) AQAP 21-15-9 Clean and Jerk 95/65 4-3-2 Rope Climbs 15ft Pre Class: 4) Sled Drag: 400m @ Bodyweight Not for time. Should move smooth and steady. If you can’t maintain consistent movement, scale appropriately. 5) D-Ball Bear Hug Walking Lunge: 6 sets of 50ft Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for…