Category: Sport

*Programming Structure Shift HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – 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 – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a…

*Programming Structure Shift HERE WOD: 1) 0:00-10:00 – 10 minute EMOTM: “X” Toes-to-bar/Knees-up/Kips Pick a quantity of reps you can maintain for all 10 sets. Regardless of what you are doing you should be performing a minimum of 5 reps. Focus here should be skill/technique, work on a movement pattern that you can properly kip with. 2) 10:00-20:00 – 10 minute AMRAP: 5 Ring Rows 10 Push-ups 15 Air Squats Rest 2:30  after complete. 3) 22:30-30:00 – Every 1:30: 1 Strict Press + 5 Push Press Start around 70% of your 1RM. Build as heavy as deemed fit. Rest 2 minutes after the last set is complete. 4) 32:00-40:00 – 8 minute AMRAP: 10/side Dumbbell Plank Rows 25/15 10 Dumbbell Hang Power Cleans 25/15 10 Dumbbell Front Squats 25/15 10 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 5) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets….

*Programming Structure Shift HERE WOD: 1) Low Hang Power Snatch: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps 1+2. Low Hang should be below the knee. Build as heavy as deemed fit. 2) Low Hang Power Clean + Jerk: 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: 10 Deadlifts 135/95 20 Box Jumps 24/20 30 Abmat Sit-ups Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. If you have them perform an EMOTM. 5) Kettlebell Turkish Get-up: 4 sets of 3/side Rest 90-120 seconds between sets. Perform all 3 reps on one side before switching. Build as heavy as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE…

*Programming Structure Shift HERE WOD: 1) Front Squat Every 2:30: 10-10-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 10-10-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Hang Squat Cleans 95/65 3 Bar Facing Burpees Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Row: 10 x 1:00 ON/2:00 OFF for Max Calories Work for consistent output, don’t blow yourself up in the first interval. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) “Kelly” – 5 rounds AQAP: 400m Run 30 Wall Balls 20/14 30 Box Jumps 24/20 Extra Work: 2) Dumbbell Z-Press: 5 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE