Category: Sport

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, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) 21 minute EMOTM: 1 – 5 Strict Press 2 – 20-30 second Hanging L-Sit/Knee-up Hold 3 – 5/side Single Arm Bent Over Dumbbell Row (Unsupported) For the Strict Press start around 60% of your 1RM and climb accordingly. Perform Strict Press from the floor. Pick hanging trunk position that you can maintain for all 7 sets. For Dumbbell Rows, perform these in a Bent Over/Good Morning position, don’t use your opposite hand to help stabilize at all. 2) AQAP: 50-35-20 Kettlebell Swings 70/53 400m Run Extra Work: 3) Band Pull Aparts: 100 not for time Focus on positioning and activation, not speed. Break into as many sets as needed. 4) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Power Snatch + Hang 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) Clean + Front Squat + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 9 minute Up Ladder: 3 Power Cleans 135/95 3 Push-ups 30 Double-unders Workout is performed 3+3+30, 6+6+30, 9+9+30 and so on until 9 minutes is up, the jump rope stays fixed throughout the workout. Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. 4) Waiters Walk: 4 sets of 50m/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 5 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps @ 14:00 – 2 Reps @ 16:00 – 2 Reps Warm-up as needed. Reference 9/5/15 for loading. Look to build a little heavier than last time, or start around 65-70% of your 1RM. Build as heavy as deemed fit for each rep range. 2) AQAP: 100 Burpee Box Jump Overs 24/20 Extra Work: 3) Run: A) 5 minutes @ Easy pace – 2×2 minutes @ Moderate pace w/ 20sec rest b/t reps –  1 minute Rest B) 4 minutes @ Easy pace – 2 sets of: 2×90 seconds @ Moderate pace w/15 seconds Rest b/t reps & 30 seconds b/t sets – 1 minute Rest C) 3 minutes…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 5 rounds AQAP: 10 Deadlifts 185/135 15 Pull-ups 20 Wall Balls 20/14 400m Run Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. 3) Dog Sled Push: 6 x 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Bringing it back, we’ve come a long way in 6 years.