Category: Sport

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. 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,…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 4 Strict Press + 6 Push Press: Every 2:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Strict Press. Build as heavy as deemed fit. The goal should be to establish a 4RM Strict Press for the day and then follow it up with the 6 Push press. 2a) 7 minute AMRAP: 28 Wall Balls 20/14 28 Kettlebell Swings 70/53 28 Push-ups Rest 3 minutes 2b) 7 minute AMRAP: 14 Wall Balls 20/14 14 Kettlebell Swings 70/53 14 Push-ups Extra Work: 3) Hollow Hold: Accumulate 3-5 minutes Keep track of total time and attempts to complete. 4) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up. For results…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) Power Snatch + Hang Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Power Clean + Hang Power Clean + 2 Jerks: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 10 minute AMRAP: 15 Knees-to-armpits 12 Overhead Squats 65/45 9 Box Jump Overs 24/20 Extra Work: 4) Kipping Handstand Push-up: 10 minute EMOTM Pick a rep count you can maintain. DO NOT SCALE RANGE OF MOTION. If you can’t do these, then…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 4 Front Squats + 6 Back Squats: Every 3:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/14/16 for loading. Goal is to establish a 4RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible. 2) 4 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 100/70 20 seconds Rest 40 seconds Double-unders 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able, but focus on positioning first…

WOD: 1) 30 minute AMRAP: 30 Air Squat 10 Power Cleans 135/95 30 Air Squats 10 Burpee Pull-ups Standard for the Burpee Pull-up is to use a bar that is 6″ or more out of your reach. Extra Work: 2) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE