Category: Sport

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Push Jerk: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be as many lifts at 80% or higher as possible. 2) 3 rounds AQAP: 30 Kettlebell Swings 70/53 30 Box Jump Overs 24/20 Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. 4) Handstand Walk: 10 minutes Practice Work on towards Handstand Walking. If you can do it accumulate 250 feet for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Snatch + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM for the Snatch. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups. 2) Clean + 1-5 Ring Rows/Strict Pull-ups: 1 set EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM for the Clean. Build as heavy as deemed fit. Pick a rep range you can maintain for the Ring Rows/Strict Pull-ups. 3) 10 minute Up Ladder: 1 Rope Climb 15ft 5 Wall Balls 20/14 The following round is 2/10, then 3/15, 4/20 and so on until 10 minutes is up. Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as…

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th WOD: 1) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 75-80% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Start at your last Front Squat weight. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 Burpee-to-target Extra Work: 4) Band Pull Aparts: 100 not for time Focus should be on activation and positioning. Break into as many sets as needed. 5) Double-unders: 10 minutes Practice Goal should be to work to sets of 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items WOD: 1) AQAP: 800m Run 30 Power Snatch 65/45 30 Overhead Squats 65/45 30 Pull-ups 800m Run 20 Power Snatch 65/45 20 Overhead Squats 65/45 20 Pull-ups 800m Run 10 Power Snatch 65/45 10 Overhead Squats 65/45 10 Pull-ups Extra Work: 2) GHD Sit-Ups: 4 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Muscle-Ups: 10 minutes Practice Work on any facet if a Ring Muscle-Up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 2) Snatch Push Press: 3 sets of 3 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 21 Knees-to-Armpits 15 Burpee Lateral Bar Hops 9 Thrusters 95/65 Extra Work: 4) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments