Category: Sport

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) AQAP: 800m Run 100 Walking Lunges 35 Burpees 15 Rope Climbs 35 Burpees 100 Walking Lunges 800m Run Extra Work: 2) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on quality, not speed. 3) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Stop in Saturday morning the 28th 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 Kettlebell Deadlift: 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. Goal should be to keep the opposing foot off the ground for all 8 reps. 3) 10 minute AMRAP: 15 Thrusters 95/65 12 Push-ups…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 20 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Barbell Directly into 2) 20 minute EMOTM: Movement 3 – Gymnastics/Skill Movement 4 – Non-Monostructural Conditioning 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 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work. Movement 4 – Non-Monstructural Conditioning – Wall Balls,…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 0:00-10:00 – Handstand Push-ups: 10 minute EMOTM Scale to any upside down variation of pressing or support. This could be a Handstand Push-up, Stink Bug, or Handstand Support. Pick rep scheme/time output that you can maintain for all 10 sets. 2) 10:00-15:00 – 5 minute AMRAP: 50 Pull-ups Max Kettlebell Swings 70/53 Scale as needed to complete the gymnastics pulling in approximately 3 minutes. Rest 2 minutes after completing this 5 minute AMRAP. 3) 17:00-26:00 – Every 1:30 x 6 sets: 5 Strict Press + 5-10 Push-ups Strict Press start around 60-70% of your 1RM and build as deemed fit. Drop into the Push-ups immediately upon finishing the 5th Strict Press. Pick a number of Push-ups you can maintain for all 6 of the sets. Rest 2 minutes after the end of your 6th set. 4) 28:00-40:00 – 12…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 2 Hang Muscle Snatch + 2 Overhead Squats: Every 1:00 x 5 sets Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. 2) Power Snatch + Low Hang Snatch: Every 1:00 x 10 sets Do this as a continuation of Part 1. No dropping the bar between reps. Low Hang is below the knee and is to a full Squat. 3) Snatch High-Pull: 5 Reps Every 2:00 x 3 sets Do this as a continuation of Part 2. Work around 60-70% of your 1RM. Reset on the floor between each rep. 4) 5 rounds AQAP: 18 Box Jump Overs 24/20 12 Knees-to-armpits 6 Power Snatch 95/65 Extra Work: 5) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 6) Rope Climb: 10 minutes…