Category: Sport

* Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) 1 Snatch+ 20 Double/Single-unders: EMOTM x 10 sets Start at approximately 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) 1 Clean+ 20 Double/Single-unders: EMOTM x 10 sets Start at approximately 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 3) 7 minute Up Ladder: 3 Burpee Lateral Bar Hops 3 Power Cleans 65/45 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 5K Perform this as a time trial, i.e. for time. For results post detailed weights, reps, times, thoughts, etc for all work completed. Post Results/Thoughts To Comments

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Front Squat: 1 Rep EMTOM x 10 sets Warm-up as needed. Start around 75% 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 and continue to build as deemed fit. 3) 3 rounds AQAP: 30 Kettlebell Swings 53/35 30 Box Jump Overs 24/20 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 5) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. For results post detailed weights, reps,…

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) AQAP: 50-40-30-20-10 Wall Balls 20/14 20-16-12-8-4 Pull-ups 2) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load if able. 3) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Overhead Squat: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Snatch Push Press: 3 sets of 3 Rest 2-3 minutes between sets. Heavy as possible. 3) 3 rounds AQAP: 50 Double-unders 21 Push-ups 12 Power Snatch 75/53 Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Burgener Warm-up: 3-5 rounds Perform this with an empty barbell. Goal should be technique and speed on movements. This is not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

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 – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…