Category: Sport

* 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) Push Press: 3 reps Every 90 seconds for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 8 minute AMRAP: 8 Pull-ups 8 Burpees Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of total time and sets to complete. 4) Dumbbell Overhead Tricep Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 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) Snatch Pull + Snatch + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps.All reps full squat. Build as heavy as deemed fit. 2) Clean Pull + Clean + 20 Double-unders: Every 90 seconds for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps. All reps full squat. Build as heavy as deemed fit. 3) AQAP: 50-40-30-20-10 Kettlebell Swings 53/35 5-4-3-2-1 Power Cleans 135/95 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Assault…

* 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: 3 reps Every 90 seconds for 7 sets Warm-up as needed. Start at around 70% of your 1RM Front Squat. Build as heavy as deemed fit. 2) Back Squat: 3 reps Every 90 seconds for 7 sets Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 21 Knees-to-armpits 12 Front Squats 115/75 Extra Work: 4) Ring Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep…

WOD: 1) 20 minute AMRAP: 5 Shoulder-to-Overhead 135/95 10 Pull-ups 20 Wall Balls 20/14 40 Double-unders Extra Work: 2) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load as 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

WOD: 1) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Snatch Push Press: 3 sets of 7 Rest 2-3 minutes between sets. Heavy as possible. 3) 21-15-9 – AQAP: Power Cleans 115/75 Box Jump Overs 24/20 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