Category: Sport

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,…

WOD: 1) Jerk: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) 12 minute AMRAP: 10 Pull-ups 20 Wall Balls 20/14 30 Kettlebell Swings 53/35 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Mat is still out of town so Olympic class is cancelled for tonight. WOD: 1) Snatch: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. All lifts should be full Squat. 2) Clean and Jerk: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. All lifts should be full Squat. 3) 5 rounds AQAP: 15 Box Jump Overs 24/20 9 Push-ups 3 Hang Power Cleans 135/95 Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus more on the positioning and stretch of the movement, not the loading. 5) 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) AQAP: 1000m Row 50 Deadlifts 155/105 50 Thrusters 65/45 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 25/15 100 Double-unders Remember why you do what you do, it could be for any number of different reasons, but one of those reasons should be because you can. Come in and hit a hard workout, whether you knew Ryan and are doing it for him, doing it for someone else, or doing it because you can, because you have the body and mind to make the opportunity happen. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) GHD Sit-ups: 3 sets of 15-30 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) 20 minute AMRAP: 10 Calories Rowed 10 Bar Facing Burpees 10 Shoulder-to-Overhead 95/65 10 Pull-ups Extra Work: 2) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) 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