Category: Sport

WOD: 1) Hang 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. 2) Hang 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. 3) 9 minute AMRAP: 12 Thrusters 65/45 9 Pull-ups 6 Burpee Lateral Bar Hops 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

* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards. WOD: 1) Back Squat: Every 2:30 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-70% 4 @ 70-80% 2×4 @ 75-85% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 21-15-9 – AQAP: Hang Squat Cleans 95/65 Box Jump…

* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards. WOD: 1) 20 minute AMRAP: 6 Power Cleans 135/95 9 Pull-ups 12 Push-ups 15 Wall Balls 20/14 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) Banded Marching: 10 minutes For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards WOD: 1) Deadlift 10-8-6-4-2: 1 set Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Russian Kettlebell Swings: 20-30 reps Every 1:30 x 4 sets This should be done as a continuation of the Deadlift series, starting your first set of Kettlebell Swings at 15:00 on the clock. Load as heavy as possible. Range of motion is bell to the shoulder. 3) 10 minute AMRAP: 10 Power Snatch 65/45 1 Rope Climb Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Assault Bike: 10 x :30 Hard/1:30…

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 in a strength baring format,…