Category: Sport

* New Classes start today, June 6th HERE WOD: 1) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/9/16 for loading. 2) Back Rack Box Step-ups: 7/side @ 20″ Every 2:30 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 7 reps on one leg before switching. 3) 3 rounds AQAP: 400m Run 20 Power Cleans 95/65 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible.  5) Farmers Carry: 400m Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes). For results post detailed weights, reps, times, thoughts, etc….

* New Classes starting June 6th HERE WOD: 1) 30 minute Up Ladder: 400m Run 7 Kettlebell Swings 53/35 7 Walking Lunges 400m Run stays consistent throughout the workout. Kettlebell Swings and Waling Lunges go 7+7, 14+14, 21+21, and so on until 30 minutes is up. Extra Work: 2) Kettlebell Overhead Carry: 400m for time Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes). 3) Muscle-ups: 10 minutes Practice Work on any facet of a Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Classes starting June 6th HERE WOD: 1) Hang Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Hang Clean: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) 3 rounds AQAP: 50 Double-unders 25 Abmat Sit-ups 5 Squat Clean Thrusters 115/75 Extra Work: 4) Dumbbell Reverse Lunge: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk/Push-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Classes starting June 6th HERE 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…

* New Classes starting June 6th HERE WOD: 1) 21 minute EMOTM: Movement 1 – 5 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Toes-to-bar Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. For your hanging movements focus on keeping the body as tight as possible, no swinging. 2) 5 rounds AQAP: 200m Run 10 Burpee Lateral Bar Hops 5 Deadlifts 225/155 Extra Work: 3) Barbell Roll Outs: 4 sets of 10 Rest 90-120 second between sets.  4) Row: 20 x :30/:30 Row on the wattage setting. Work wattage should be 100%, Active Rest wattage should be 50%. This is a continuous 20 minute piece, goal should be consistent efforts. For results post detailed weights, reps, times, thoughts, etc. for all work…