Category: Sport

WOD: 1) 5 round AQAP: 400m Run 15 Overhead Squat 95/65 10 Pull-ups Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Kipping Pull-ups: 10 minutes Practice Work on any facet of a Kipping Pull-ups…Hollow/Superman, Strict Pull-up Strength, Suspended Shoulder Shrugs, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. ** Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. 1b) Pause Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. 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 a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral…

* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. 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…

WOD: 1) 5 Floor Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/29/15 for Floor 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) AQAP: 50 Knees-to-Armpits 50 Burpee-to-target 50 Kettlebell Swings 53/35 Extra Work: 3) Cross Over Symmetry: Spend your time going through all of the Cross Over Symmetry procedures. This is not for time. 4) Run: 2 x 800m – 3 minutes Rest 4 x 400m – 2 minutes Rest 8 x 200m – 1 minute Rest Focus on hard, but consistent efforts. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 3 Hang Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them. 2) 3 Hang Clean + 1 Jerk: Every 2:00 for 5 sets Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar.  3) 4 rounds AQAP: 5 Chest-to-bar Pull-ups 10 Power Cleans 95/65 15 Wall Balls 20/14 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. Post Results/Thoughts To Comments