Category: Sport

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) Back Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 10 Reps @ 9:00 – 5 Reps @ 11:00 – 5 Reps @ 13:00 – 5 Reps @ 15:00 – 5 Reps Warm-up as needed. Reference 8/22 for loading. Look to build a little heavier than last time, or start around 60% of your 1RM. Build as heavy as deemed fit for each rep range. 2) 5 rounds AQAP: 10 Power Cleans 95/65 10 Bar Facing Burpees Extra Work: 3) Reverse Sled Drag: 6 sets of 50m Rest 60 seconds between sets. Build heavy as possible without having to stop. 4) Run: A) 3 sets of…3 minutes Easy, 2 minutes Moderate, 1 minute Hard. No rest between intervals. 1 minute Walk Between sets….

WOD: 1) 4 rounds AQAP: 800m Run 30 Dumbbell Floor Press 50/35 30 Deadlifts 135/95 Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. 3) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: @ 0:00 3 Reps @ 2:00 3 Reps @ 4:00 3 Reps @ 6:00 1 Rep @ 8:00 1 Rep @ 10:00 1 Rep @ 12:00 1 Rep Warm-up as needed. Start around 70% of your 1RM Front Squat and build as heavy as deemed fit. 2) Front Rack Alternating Lunges: @ 14:00 5 Reps/side @ 16:00 5 Reps/side @ 18:00 5 Reps/side @ 20:00 5 Reps/side This should be done as a continuation of your Front Squats. Look to your loading last week and try and work a little heavier. 3) 5 ronds AQAP: 10 Toes-to-bar 10 Power Snatch 65/45 Extra Work: 4) Kettlebell Bottoms Up Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all 8 reps on 1 arm before switching to the other. Heavy as possible. 5) Single Leg Hip Thrusts: 4 sets of 15/side Rest 90-120 seconds between sets….

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 – 5-10 Stink Bugs 2 – 30 second Overhead Barbell Hold 100%> of Strict Press 3 – 5 Supinated Bent Over Barbell Rows Pick reps you can maintain for all 7 sets of the Stink Bugs. These should ideally be done off of a box. For the Supinated Rows build as heavy as possible. One barbell for this piece. 2) 9 minute Up Ladder: 3 Kettlebell Swings 70/53 3 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Hollow Position: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE