Category: Sport

* Next Programming Block HERE WOD: 1) Bench Press: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps. 2) 3 rounds for Max Reps: 1 minute Row For Calories 30 seconds Rest 1 minute Shoulder-to-Overhead 115/75 30 seconds Rest 1 minute Box Jump Overs 24/20 30 seconds Rest Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) 5-4-3-2-1 – Minutes: Assault Bike for Cals Ski Erg for Cals Score is total Cals…

* Next Programming Block HERE WOD: 1) 3 Snatches: Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset the bar between reps. All reps full Squat. 2) 3 Cleans + 1 Jerk: Every 2:00 for 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset the bar between reps. All reps full Squat. Jerk is a Split. 3) 21-15-9 – AQAP: Deadlifts 185/135 Burped Lateral Bar Hops Extra Work: 4) Strict Ring Dips: 10 minute EMOTM If you can’t perform he movement strict, don’t kip, scale with a band. 5) Farmers Carry: 400m for time Pick a loading that you can complete this in under 10 minutes. Keep track of total attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE For those interested in weightlifting and…

* Next Programming Block HERE ** Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 2) 10 minute AMRAP: 10 Squat Cleans 65/45 30 Double-unders Extra Work: 3) Hip Extensoin: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 400m @ Bodyweight Goal is consistent movement, if you can’t maintain that, scale load appropriately. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=80n-w9JUORg

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) 20 minute AMRAP: 200m Run 15 Push-ups 10 Power Cleans 115/75 Extra Work: 2) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up 3) GHD Sit-ups: 3 sets of 10-20 reps Pick a rep count you can complete without stopping for the first set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these as touch and go repetitions. Rest 2-3 minutes between sets. 2) 3 rounds AQAP: 21 Wall Balls 20/14 15 Pull-ups 9 Power Snatch 75/55 Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets as needed. Focus on positioning and activation, not speed. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE