Category: Sport

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up (this will be the last session for the time being) ** Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. 1b) Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be…

* Monday, September 7th, Labor Day, there will be one class at 9 AM. 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 –…

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) 5 Push Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 8/5//15 for Push Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps. 2) 5 rounds AQAP: 25 Kettlebell Swings 53/35 25-37.5-50m Shuttle Run This is done as an out and back to the 25m, then 37.5m, and finally 50m, totaling a 50m, 75m, and 100m run. Extra Work: 3) Cross Over Symmetry: Take your time focusing on position and activation not speed. 4) Row: 5 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent paces. For results post detailed weights, reps, times, thoughts, etc….

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) Snatch: 1 Rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 for 8 sets This should be done as a continuation of your Snatches. Start at minute 12 and go from there. Start around 60% of your 1RM and build as heavy as possible. All reps full Squat and Split Jerk. 3) 25-20-15-10-5 – AQAP: Wall Balls 20/14 Knees-to-armpits Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk, Hold, Support. 5) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on a 20″ box. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Wow, I don’t even know where to…

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. ** Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at at least 60% or heavier. Reference 8/3/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:15, 2:30, 3:45, 5:00, 6:16, 7:30, 8:45, 10:00, and 11:15. 2) Reverse Barbell Lunge: 3 reps/side Every 2:00 for 5 sets Reference 8/3/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 12:30, 14:30, 16:30, 18:30,  and 20:30. 3) 5 rounds AQAP: 10 Burpees 200m Run 40 Double-unders Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side…