Category: Sport

*Parking Issues HERE *Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM 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…

*Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 5 Push Press Station 2 – 5-10 Strict Pull-ups/Ring Rows Station 3 – 20-40 second Hollow Hold For the Push Press perform this from the floor. Start around 60-70% of your 1RM and build as heavy as deemed fit. If you did Ring Rows yesterday than do Strict Pull-ups assisted today. Pick an output for both the Hollow Hold and Pull-ups that you can maintain for all 7 sets. 2) 12 minute AMRAP: 12 Push-ups 12 Kettlebell Swings 70/53 12 Box Jump Overs 24/20 Extra Work: 3) Kneeling Split Single Arm Dumbbell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 4) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Muscle Clean + Hang Muscle Clean + Push Press: Every 1:00 x 5 sets Warm-up as needed. Start around 50% of your 1RM Clean. Build as heavy as deemed fit. 2) Squat Clean Thruster: Every 1:00 x 10 sets Pick up where your end with Part 1. Build as heavy as deemed fit. 3) Clean Pull: 5 Reps Every 2:00 x 3 sets Reference two weeks ago for loading. Take a one minute break after your last Squat Clean Thruster to change weights. This entire piece should take 21 minutes. 4) 10 minute AMRAP: 30 Double 20 Deadlifts 95/65 10 Pull-ups Extra Work: 5) Kipping Handstand Push-ups: 10 minute EMOTM Pick a rep scheme you can maintain for all 10 sets. If you don’t have this consistently, then spend 10 minutes practicing. 6) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep…

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) 3 rounds AQAP: 10 Power Cleans 115/75 20 Bar Facing Burpees 40 Air Squats Extra Work: 3) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load if able. 4) Row: 5 x 1000m Rest 3 minutes between intervals. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 7 minute Up Ladder: 3 Power Cleans 95/65 3 Push-ups Rest 3 minutes 1b) 7 minute Up Ladder: 3 Hang Power Snatch 95/65 3 Pull-ups Rest 3 minutes 1c) 7 minute Up Ladder: 3 Calories Row/Ski/Bike 3 Burpees For each piece the rep scheme is 3+3, 6+6, 9+9, and so on until the 7 minute window is up. Extra Work: 2) Waiters Walk: 4 x 50ft/side Rest 90-120 seconds between sets. 3) 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 completed HERE