Category: Sport

* Monday, September 5th (Labor Day) there will be one class at 9 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 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…

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 21 minute EMOTM: 1 – 6/side Single Arm Dumbbell Row 2 – 30 second Overhead Barbell Hold @ 100-110% of 1RM Strict PRess 3 – 5-20 Push-ups For this piece the goal is to pick efforts that you can sustain for all 7 sets. For the Dumbbell Rows make sure they’re strict as possible. Barbell Holds make sure you’re focusing on maintain a neutral stable position through the spine. Push-ups use this as an opportunity to make them perfect each and everyone of them. Your Push-ups should be done as an unbroken set each round so pick reps wisely. 2) 3 rounds AQAP: 400m Run 30 Shoulder-to-Overhead 75/55 20 Box Jump Overs 24/20 Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. 4) Hollow Position:…

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 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) Clean + Hang Power Clean + Jerk: 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) 7 minute AMRAP: 10 Power Snatch 75/55 5 Chest-to-bar Pull-ups Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet/skill to develop a Rope Climb. 5) D-Ball Bear Hug Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) Back Squat: @ 0:00 7 Reps @ 3:00 7 Reps @ 6:00 7 Reps @ 9:00 3 Reps @ 11:00 3 Reps @ 13:00 3 Reps @ 15:00 3 Reps Warm-up as needed. Star at 65-70% of your 1RM. Build into a heavy 7 for the day in the first 3 sets. Then build into a heavy 3 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest. 2) 3 rounds AQAP: 20 Burpees 400m Run 60 Double-unders Extra Work: 3) Single Leg Kettlebell Deadlift 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over load. 4) Run: 10 minutes Easy, 30 seconds Hard, 30 seconds Rest 9 minutes Easy, 30 seconds Hard, 30 seconds Rest 8 minutes Easy, 30 seconds Hard,…

WOD: 1) 4 rounds AQAP: 400m Run 21 Box Jump Overs 24/20 12 Overhead Squats 95/65 3 Rope Climb 15ft Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken. 3) Single Arm Dumbbell Row: 4 sets of 10/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 For beginners your most secure option…but also the one that will give you the most rope burn if you’re not protected properly.