Category: Sport

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Low Hang Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 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) AQAP: 800m Run 15 Power Cleans 135/95 30 Pull-ups 15 Power Cleans 135/95 800m Run 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,…

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM 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,…

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Bench Press: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 6/side Single Arm Dumbbell Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Keep the Dumbbell Rows strict. 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 30 Kettlebell Swings 53/35 20 Knees-to-armpits Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. 5) Assault Bike – 10 rounds of: 1000m @ Work 500m @ Easy Pacing should be based off of wattage. Work wattage should be 100%,…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Below the Knee Hang Snatch + Hang Snatch + Overhead Squat: 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) Clean + Front Squat + 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) AQAP: 27-21-15 Wall Balls 20/14 21-15-9 Push-ups 15-9-3 Power Snatch 75/55 Extra Work: 4) Kettlebell Windmills: 4 sets of 10/side…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Front Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/11/16 for loading. 2) Barbell Back Rack Split Squats: 7/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 10 reps on 1 Leg before switching to the other. 3) 3 rounds AQAP: 50 Double-unders 21 Burpee Lateral Bar Hops 12 Deadlifts 185/135 Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets. All 15 reps on 1 leg before switching. Add load if able. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps,…