Category: Sport

* 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) Bench Press: 3 Reps Every 1:30 x 7 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) 3 rounds AQAP: 400m Run 3 rounds of “Cindy” One round of Cindy consists of 5 Pull-ups + 10 Push-ups + 15 Air Squats. Substitute Banded Pull-ups or Ring Rows, and Knee Push-ups as needed. Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts…

* New Classes starting June 6th HERE WOD: 1) Hang Snatch + Below the Knee Hang Snatch + Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one. 2) Hang Clean + Below the Knee Hang Clean + Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one. 3) 5 rounds AQAP: 15 Knees-to-armpits 15 Wall Balls 20/14 15 Kettlebell Swings 53/35 Extra Work: 4) Kettlebell Windmills: 4 sets of 10/side Rest…

* New Classes starting June 6th HERE WOD: 1) Front Squat: 3 Reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/18/16 for loading. 2) Barbell Back Rack Split Squats: 5/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 Leg before switching to the other. 3) 10 minute Up Ladder: 5 Burpees 10 Double-unders Rep scheme goes 5+10, 10+20, 15+30, 20+40, and so on until 10 minutes is up. Extra Work: 4) Single Leg Hip Thrusts: 3 set of 15/side Rest 90-120 seconds between sets. Add load if able. 5) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all…

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) 5 rounds for Max Reps: 1 minute Assault Bike Calories 1 minute Box Jump Overs 24/20 1 minute Push-ups 1 minute Thrusters 95/65 1 minute Rest 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