Category: Sport

* 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) 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,…

* 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) Floor Press: 5 reps Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock. 2) 10 minute EMOTM: Odd – 30 second Front Plank Hold Even – 3/side Kettlebell Windmills 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. Windmills start light, focus on positioning and movement before load. 3) 12 minute AMRAP: 12 Kettlebell Swings 70/53 12 Ball Slams 40/30 12 Push-ups Extra Work: 4) Abmat Sit-ups: 100 reps Keep track of total time and attempts to…

WOD: 1) Hang Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. 2) Hang Clean + Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. Jerk can be Split or Push, whichever your prefer. 3) 10 minute Up Ladder: 3 Pull-ups 3 Power Snatch 65/45 30 Double-unders Double-unders stay constant throughout the workout. Pull-ups and Power Snatches go 3, 6, 9, 12, and so on until 10 minutes is up. Extra Work: 4) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip…Strict, Assisted, Supports, Weighted, Tempo, Kipping, etc. 5) Front Plank: 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

WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% 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% 5 @ 70-80% 5 @ 75-85% 5 @ 80-90% 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) 3 rounds AQAP: 50 Alternating Lunges 21 Hang Power Cleans 95/65 12 Burpee Lateral Bar Hops Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Sled Drag: 400m @ Bodyweight Scale as needed so that you can keep consistent movement…

WOD: 1) 5 rounds AQAP: 2 Rope Climbs 15ft 10 Shoulder-to-Overhead 115/75 15 D-Ball Over Shoulder 100/70 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 Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE