Category: Sport

* Fall Clothing Order going in 10/19/15. Read and Order 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,…

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) 20 minute EMOTM: Minutes 1-5 – 3 Strict Press Minutes 6-10 – 2 Push Press Minutes 11-15 – 1 Jerk Minuts 16-20 – 30 second Front Rack Hold Start around 60% of your respective maxes and climb accordingly. For the Front Rack Holds you should be looking to have around your 1RM Front Squat give or take 10%. Front Rack holds should be done in a Jerk Style Grip, with whole hand contact, not back in 2 fingers like a Front Squat. 2) 3 rounds for Max Reps: 1 Minute Row For Calories 1 Minute Front Squats 95/65 1 minute Burpees 1 minute Rest Extra Work: 3) Bent Over Dumbbell Piston Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Assault Bike: 10 x :20/1:40 These should be max effort…

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Snatch + 2 Overhead Squats: 1 Complex Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean + 2 Jerks: 1 Complex Every 1:30 for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 10 Knees-to-armpits 20 Kettlebell Swings 53/35 40 Double-unders Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Strict Handstand Push-up: 10 minute EMOTM If you don’t have a Strict HSPU, don’t Kip, work on negatives. 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) Front Suqat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 2) 3 rounds AQAP: 400m Run 75 Air Squats Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Sled Drag: 4 x 50m Forward+50m Reverse Rest 60 seconds between efforts. Heavy. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) AQAP: 800m Run 80 Air Squats 400m Run 40 Dumbbell Shoulder-to-Overhead 35/25 200m Run 20 Power Cleans 115/75 100m Run 10 Rope Climbs 12ft Extra Work: 2) GHD Sit-ups: 3 sets of 10-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without any pauses for the first set. 3) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE