Category: Sport

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) 4 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Knees-to-armpits 10 Power Snatch 95/65 Extra Work: 2) Kettlebell Front Rack Carry: 400m for time Load as heavy as possible, keep it under 10 minutes. Make sure to keep the KB stacked on your chest with elbows in the center of the body, bells should not be resting on your shoulders. 3) 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

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. 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) 5 rounds AQAP: 200m Run 10 Push-ups 2 Rope Climbs 15ft 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 all work…

* Spring Clothing Order Here ** 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 –…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Bench Press: 7 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: 21 Shoulder-to-Overhead 50/35 15 Pull-ups 9 Burpee Box Jump Overs 24/20 Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and number of sets to complete. 5) Row: 5 x 1000m Rest 3 minutes between intervals. Row at your 2K pace. For results…

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Power Snatch + Hang Snatch + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. No dropping the bar between reps. 2) Power Clean + Hang Clean + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. Build as heavy as deemed fit. No dropping the bar between reps. 3) 8 minute Up Ladder: 4 Knees-to-armpits 4 Alternating Single Arm Dumbbell Snatch 50/35 Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up. Extra Work: 4) Kettlebell Windmills: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Wall Therapy Squats: 50 not for time Take your time, this is a strength, flexibility and positioning drill. For results…