Category: Sport

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Bench Press: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 8/side Single Arm Upright Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Upright rows are MUCH lighter than our Dumbbells rows from last week, load accordingly. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box. 3) 12 minute AMRAP: 10 Dumbbell Shoulder-to-Overhead 50/35 20 Abmat Sit-ups 30 Air Squats 40 Double-unders Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. 5) Row: 5K for Time This is a…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) 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. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds for Max Reps: 1 minute Wall Balls 20/14 1 minute Kettlebell Swings 53/35 1 minute Assault Bike 1 minute Rest Extra Work: 4) Kettlebell Windmills: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all 10 reps on one side before switching. Focus on positioning and range of motion over loading. 5) Wall Therapy Squats: 50 not for time Take your time, this is a strength, flexibility and positioning drill. For results post detailed weights, reps, times,…

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Front Squat: 1 Reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/25/16 for loading. 2) Barbell Back Rack Split Squats: 3/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 3 reps on 1 Leg before switching to the other. 3) 15-12-9 – AQAP: Power Cleans 115/75 Burpee Lateral Bar Hop 400m Run Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets. Perform all 15 reps on 1 leg before switching to the other side. Add load if able. 5) Reverse Sled Drag: 6 x 50m Rest 60 seconds…

* New Classes starting June 6th HERE WOD: 1) AQAP: 1600m-800m-400m Run 100-50-25 Alternating Walking Lunges 8-4-2 Rope Climbs Extra Work: 2) Kettlebell Front Rack Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of total time and attempts to complete. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk/Hold/Press. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Classes starting June 6th HERE WOD: 1) Muscle Snatch + 2 Snatch Push Press: Every 1:00 x 10 sets Warm-up as needed. Start at around 50% of your 1RM Snatch. Build as heavy as deemed fit. 2) Hang Snatch High-Pull: 5 sets of 5 @ 90%> This should be done as a continuation of your Snatches starting at 10:00. Loading should be around 60-80% of your 1RM Snatch. Load only as heavy as you’re still able to get proper range of motion which should be bar to the sternum or higher. 3) 3 rounds AQAP: 21 Deadlifts 95/65 15 Hang Power Cleans 95/65 9 Thrusters 95/65 Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. For results post detailed weights, reps, times, thoughts, etc. for…