Category: Sport

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! 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 – Barbell –…

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Push Jerk: 3 reps Every 1:30 for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 20 Wall Balls 20/14 10 Pull-ups Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. 4) Shoulder Taps: 5 sets of 20/side Rest 90-120 seconds between sets. 10 reps/side. 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) Snatch + Power Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 2) Clean + Power Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 3) 10 minute Up Ladder: 5 Kipping Handstand Push-ups 5 Box Jumps 24/20 5 Deadlifts 155/105 After the round of 5, then 10 reps, 15, reps, and so on until 10 minutes is up. Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets….

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start around 75% of your 1RM. Build as heavy as deemed fit. Goal is to build heavier than last cycle. 2) Back Squat: 3 reps Every 1:30 for 7 sets Start at your last Front Squat weight. Build as heavy as deemed fit. Goal is heavier than last cycle. 3) 3 rounds AQAP: 50 Double-unders 35 Air Squats 10 Hang Power Cleans 115/75 Extra Work: 4) Band Pull Aparts: 100 not for time Focus should be on activation and position. Break into as many sets as needed. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squats. If mobility is your limiting factor spend time working on that. For results post detailed weights, reps, times, thoughts, etc. for all…

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) AQAP: 1 mile Run 30 Wall Balls 20/14 20 Pull-ups 10 Burpee Box Jump Overs 24/20 800m Run 30 Wall Balls 20/14 20 Pull-ups 10 Burpee Box Jump Overs 24/20 400m Run 30 Wall Balls 20/14 20 Pull-ups 10 Burpee Box Jump Overs 24/20 Extra Work: 2) GHD Sit-ups: 3 sets of 15-20 Rest 90-120 seconds between sets. 3) Ring Muscle-Up: 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