Category: Sport

WOD: 1) 5 rounds – 4 minute AMRAP – 2 minutes Rest: 30 Double-unders 10 Toes-to-bar 5 Power Snatch 95/65 Extra Work: 2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand Rest 90-120 seconds between sets. Focus on positioning and activation, not speed. 3) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open Is HERE WOD: 1) Deadlift: 5 Reps Every 3:00 x 5 sets Warm-up as needed. Start around 70% of your heaviest set from last week. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) 20 minute AMRAP: 8 Overhead Alternating Lunges 65/45 8 Bar Facing Burpees 8 Overhead Alternating Lunges 65/45 8 Pull-ups Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open Is HERE ** Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join! 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,…

*The Open Is HERE ** Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join! WOD: 1) Push Press (7-5-5-3-3-3-2): 1 sets 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 – 8-15 Toes-to-bar/Knees-to-armpits/Knees-up Even – 30 seconds Double Kettlebell Overhead Hold This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a variation of the trunk movement that you can kip and maintain good positioning. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3) 12 minute AMRAP: 12 Wall Balls 20/14 12 Box Jump Overs 24/20 12 Dumbbell Shoulder-to-Overhead 50/35 Extra Work: 4) Double…

*The Open Is HERE WOD:  1) Halting Power Snatch: 1 Rep Every 30 seconds x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull from the floor and pause just below the knee for 2 seconds, then finish the movement. 2) Halting Power Clean + Push Jerk: 1 Rep Every 30 seconds x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull from the floor and pause just below the knee for 2 seconds, then finish the movement. 3) AQAP: 15-12-9 Chest-to-bar Pull-ups 21-15-9 Power Cleans 95/65 75-50-25 Double-unders Extra Work: 4) Handstands: 10 minute Practice Work on any facet of a Handstand Hold, Walk, Push-up, etc. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE