Category: Sport

* 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) 5 Bench Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/15/15 for Bench 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) 3 rounds AQAP: 50 Double-unders 21 Wall Balls 20/14 12 Burpees Extra Work: 3) Cross Over Symmetry: Recovery Protocol This is not for time, take your time with it and focus on positioning and activation. 4) Run: 10k For time. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…

* 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) Snatch: 3 Touch and Go Reps Every 90 seconds 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 and Jerk: 3 Touch and Go Cleans + 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) 7 minute Up Ladder: 3 Pull-ups 3 Hang Squat Cleans 95/65 Perform 3 + 3 reps, then 6 + 6, 9 + 9 and so on until 7 minutes is up. Extra Work:…

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:00-10:20 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/13/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:30, 5:00, 7:30. 2) Reverse Barbell Lunge: 10 reps/side Every 3:00 for 3 sets Reference 7/13/15 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, 13:00, 16:00 3) AQAP: 21-18-15-12 Deadlifts 155/105 400m Run Perform a 400m Run after each round of Deadlifts. Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 5) Sled…

WOD: 1) 20 minute AMRAP: 200m Run 15 Toes-to-bar 10 Thrusters 95/65 Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale as needed to keep pace such that you don’t stop moving. 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. Post Results/Thoughts To Comments

WOD: 1a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 1b) Back Squat: 1 RepEMOTM x 5 sets Start at your heaviest Front Squat or heavier. Pause for 3 seconds in the bottom. 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 a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 3a, 3b, 3c, should be done as one continual 21 minute piece. 2) AQAP: 100m-75m-50m Sled Drag…