Category: Sport

WOD: 1) Snatch + Hang Snatch + 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) Clean + Hang Clean + Clean + 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) 7 minute Up Ladder: 3 Front Squats 115/75 3 Push-ups Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on 20″ Box. Add load if able. 5) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk/Hold/Support. For results post detailed weights, reps,…

* Monday and Friday for the next 4 weeks Dani will be leading a Group Stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/20/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:00, 4:00, 6:00, 8:00. 2) Reverse Barbell Lunge: 7 reps/side Every 2:30 for 4 sets Reference 7/20/15 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 10:00, 12:30, 15:00, 17:30. 3) 3 rounds AQAP: 400m Run 21 Box Jump Overs 24/20 12 Power Cleans 95/65 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 5) Sled…

WOD: 1) 4 rounds AQAP: 50 Air Squats 400m Run 30 Push-ups 20 Power Snatch 65/45 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/style of a Kipping Pull-up For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. 1a) 1 Tempo Front Squat: EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down. 1b) 1 Tempo Back Squat: EMOTM x 5 sets Start at your heaviest Front Squat or heavier. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down. 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…

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. 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…