Category: Sport

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 20 minute EMOTM: Odd – 3 Bench Press Even – 5 Supinated Bent Over Barbell Rows Warm-up as needed. Start around 60% of your 1RM Bench Press and 50-60% of your Bodyweight for the Barbell Rows. If class is busy partner up with someone and flip flop stations. Build as heavy as deemed fit. Make sure to keep the barbell rows STRICT. 2) 3 rounds AQAP: 10 Dumbbell Shoulder-to-Overhead 50/35 20 Kettlebell Swings 70/53 400m Run Extra Work: 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 4) Run: 8 x 800m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Power Snatch: 3 T+G Reps Every 1:15 x 8 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean: 3 T+G Reps Every 1:15 x 8 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 15 Overhead Squats 65/45 12 Knees-to-armpits 9 Box Jump Overs 24/20 Extra Work: 4) Band Pull Aparts: 100 not for time Focus is on positioning and activation. Switch between over and underhand every 10 reps. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol squat…including mobility. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Pause Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bouncing to get out of the hole. 2) Good Morning: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading. 3) 3 rounds AQAP: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Front Squats 115/75 50 Double-unders Extra Work: 4) Waiters Walk: 400m Load as heavy as possible. Switch sides every 100m. 5) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds…

WOD: 1) Teams of 2 – 30 minute AMRAP: Partner A – Max Meters Rowed Partner B – 8 Burpees + 16 Alternating Dumbbell Snatch 50/35 + 24 Abmat Sit-ups Partner A starts rowing while Partner B perform one round of the Triplet, once Partner B Finishes, athletes switch station and continue for 30 minutes. Final score is two parts, meters rowed, plus rounds finished of Triplet. Extra Work: 2) Kettlebell Overhead Carry: 400m for time Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete. 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Use this as an opportunity to Establish a 1RM. Be smart, be safe. 2) 3 rounds AQAP: 400m Run 14 Thrusters 75/55 14 Pull-ups Extra Work: 3) Dumbbell Reverse Lunges: 4 sets of 10/side Rest 90-120 seconds between sets. Try and go heavier than last week. 4) Double-unders: 10 minutes Practice Goal is to work to 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE