Category: Sport

*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) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit. 2) Single Leg Hip Thrusts: 8/side Every 2:00 x 5 sets This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other.  3) AQAP: 15-12-9 Thrusters 95/65 21-15-9 Sumo Deadlift High-Pulls 95/65 Extra Work: 4) Banded Pull-Throughs: 3 sets of 20 Rest 90-120 seconds between sets. 5) Sled Drag: 400m…

*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) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 – Non-Monostructural Conditioning Minute 6 – Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – Barbell Work through this rotation for a total of 5 cycles. 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…

*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) 0:00-12:00 – Every 4:00 x 3 sets: 400m Run 10-25 Toes-to-bar The goal here should be to work on large unbroken sets. Pick a movement scaling that you can complete some large capacity. You should have 60-90 seconds Rest after each set. 2) 12:00-15:00 – Max Reps: Push-ups Perform from Knees or Plank. Focus on nice positioning. Rest 1 minute after this. 3) 16:00-19:00 – Max Reps: Burpee Lateral Bar Hops Must be a two footed jump over the bar. Ret 2 minutes after this. 4) 21:00-31:00 – EMOTM: 2 Thrusters Performed from the floor. Build as heavy as deemed fit. First rep can be a Squat Clean. Rest 2 minutes after your last set. 5) 33:00-40:00 – 7 minute Up Ladder: 3 Pull-ups 3 Shoulder-to-Overhead 95/65 Rep scheme…

 *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) 2 Hang Muscle Clean + 2 Push Press: Every 1:00 x 5 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Hang Power Clean + Hang Squat Clean + Jerk: Every 1:00 x 10 sets Continue on a running clock from Part 1 and continue building loading. No dropping the bar between Cleans. 3) Hang Clean High-Pull: 5 Reps Every 2:00 x 3 sets Perform this as a continuation of your Clean Complex. Reference two weeks ago for loading or start around 60% of your 1RM Clean. 4) 10 minute AMRAP: 20 Kettlebell Swings 53/35 40 Double-unders Extra Work: 5) Handstand Push-ups: 10 minutes Practice Strict or Kipping. Perform an EMOTM if you have them. 6) Waiters Walk: 6 x…

*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) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) AQAP: 50 Deadlifts 95/65 50 Hang Power Cleans 95/65 50 Front Squats 95/65 Extra Work: 3) Row: 10 x 50 Calories Rest 90 seconds between intervals. Goal is fast, but consistent paces. 4) Hip Extension: 75 reps for time Keep track of time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE