Category: Sport

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 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: 100 Double-unders 75 Air Squats 50 Power Cleans 95/65 Extra Work: 3) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on load over positioning. Perform all reps on 1 leg before switching to the other. 4) Row: 20 x 250m Rest 60 seconds between efforts. Goal is maintainable efforts. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 5 rounds AQAP: 400m Run 30 Air Squats 20 Pull-ups 10 Burpees Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on positioning not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Front Rack Reverse Lunges: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30% of your 1RM Front Squat. Build as heavy as deemed fit. Alternate legs each rep. 2) D-Ball Bear Good Morning: 12 Reps Every 2:00 x 5 sets Focus on positioning over load. Keep the ball tight to your belly. Load as deemed fit. 3) AQAP: 15 Dumbbell Burpees 35/25 20 Knees-to-Armpits 25 Dumbbell Power Clean 35/25 30 Knees-to-Armpits 35 Dumbbell Thrusters 35/25 Dumbbell Burpee standard is whole body on the floor, get the Dumbbells from Ground to Overhead anyway, anyhow. Extra Work: 4) Dumbbell Bench Press: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. 5) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 – Movement 1 – Monostructural Conditioning Minutes 11-20 – Movement 2 – Gymnastics/Skill Minutes 21-30 – Movement 3 – Barbell Minutes 31-40 – 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…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 0:00 – 10:00 – Strict Pull-ups: 10 minute EMOTM Reference last week’s band and assistance. If you imploded on your way through this last week, make an effort to pick something more maintainable this week. Minimum of 5 Reps per minute…at the same time if you’re using a band, no more than 5 reps/minute as we want you working the strength spectrum of the movement. 2) 10:00-17:00 – 7 minute Up Ladder: 3 Shoulder-to-Overhaed 95/65 3 Box Jumps 24/20 Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Rest 3 minutes after this is complete. 3) 20:00-30:00 – Push-ups: 10 minute EMOTM Like the Pull-ups pick an effort that is maintainable in unbroken sets. Scale to a Knee Push-up as needed. Minimum of 5 reps per minute. Rest 3 minutes after Push-ups. 4) 33:00-40:00 –…