Category: Sport

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) Single Leg Kettlebell Deadlift: 8/side Every 1:30 x 4 sets Start with a light to moderate weight. Focus to start is more balance and positioning. These are meant to be done with a Single Kettlebell. Perform all 8 reps on 1 Leg before switching to the other side. 3) 3 rounds AQAP: 15 Pull-ups 12 Push-ups 9 Squat Cleans 115/75 Extra Work: 4) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE WOD: 1) Strict 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) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Wall Balls 20/14 20 seconds Rest Extra Work: 4) Abmat Sit-ups: 100 reps Keep track of total time and attempts to complete. 5) Assault Bike: 20 x :30 ON/:30 OFF Goal is consistent output. On is “X” Wattage, Offf is 50% of “X.” For instance, 400…

* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE WOD: 1) 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) 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 AMRAP: 10 Power Snatch 45/35 10 Knees-to-armpits 10 Burpees Lateral Bar Hops Extra Work: 4) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip…Strict, Assisted, Supports, Weighted, Tempo, Kipping, etc. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS 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 @ 60-65% 5 @ 65-70% 5 @ 70-75% 5 @ 75-80% 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 here is always the upper end of the range. 3) 3 rounds AQAP: 30 Russian Kettlebell Swings 53/35 45 Air Squats 60 Double-unders Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Sled Drag: 400m @ Bodyweight Scale…