Category: Sport

WOD: 1) Push Press (7-5-5-3-3-2-1): 1 set 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 – 30 second Front Rack Hold 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. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3a) 5 minute AMRAP: 10 Kettlebell Swings 70/53 10 Toes-to-bar Directly Into…No break between this two, this is one continuous 10 minute piece. 3b) 5 minute AMRAP: 10 Box Jump Overs 24/20 10 Shoulder-to-Overhead 115/75 Extra Work: 4) Double Bent Over Dumbbell Row: 4 sets of 10 Rest 90-120 seconds between sets….

* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. WOD: 1) 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) 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) 15-12-9 – AQAP: Thrusters 75/55 Pull-ups Bar Facing Burpees Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of a Handstand. 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

* Starting Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 6 @ 70-80% 4 @ 80-90% 4 @ 85-95% 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 @ 65-75% 4 @ 75-85% 3 @ 80-90% 3 @ 85-95% 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) AQAP:…

* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Teams of 2 – For time: 100 Burpee Box Jump Overs 24/20 150 Knees-to-armpits 300 Wall Balls 14/8 One person works at a time. You must complete one movement before moving onto the next. Break-up reps among each other anyway you like. Each team gets only 1 Box, 1 Pull-up Bar, and 1 Wall Ball. Extra Work: 2) Face Pulls: 100 not for time Break this into as many sets as needed. Focus on positioning and activation, not speed or tension. 3) Handstands: 10 minutes Practice…

* Paleo Challenge re-test today if you are taking part in the Paleo Challenge. All score must be entered into the spreadsheet by the end of the weekend. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Deadlift: 3 reps Every 2:00 x 7 sets Warm-up as needed. Start at 80% of last weeks heaviest set. Build as heavy as deemed fit. Your last set does not have to be the heaviest. Max out for the day wherever is appropriate. All reps must be Touch-and-Go. 2) Superman Arch-ups: 20-30 reps Every 1:30 x 4 sets Pick a rep count you can maintain for all 4 sets. Each rep should have a 1 second pause…