Category: Sport

* 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) Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 2) Snatch Push Press: 3 sets of 5 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) AQAP: 21-15-9 Power Snatch 75/55 5-3-1 Rope Climbs 15ft If you can’t perform  Rope Climb, sub 3 Sit-to-Stand per Rope Climb. 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

* 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) 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….

* 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) Push Jerk: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP: 200m Run 15 Kettlebell Swings 70/53 10 Burpees Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and sets to complete. 4) Shoulder Taps: 10 minutes Practice Work on sets of shoulder taps, goal should be to build to 40 reps (20/side). For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* 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) Power Snatch + Hang 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) Power Clean + Hang 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 AMRAP: 10 Power Cleans 95/65 10 Push-ups 30 Double-unders Extra Work: 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Run: 8 x…

* 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) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Goal should be heavier than last week. 2) Back Squat: 5 reps Every 2:00 for 5 sets Start at your last Front Squat weight. Build as heavy as deemed fit. Goal should be heavier than last week. 3) AQAP: 21-15-9 Deadlifts 155/105 42-30-18 Abmat Sit-ups 63-45-27 Air Squats Extra Work: 4) Band Pull-Aparts: 100 not for time Focus on positioning and activation. Break into as many sets as needed. 5) Double-unders: 10 minutes Practice Goal should be to build to a 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work…