Category: Sport

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) 14 minute AMRAP: 60 Calorie Row 50 Knees-up 40 Wall Balls 20/14 30 Power Cleans 95/65 20 Chest-to-bar Pull-ups Extra Work: 2) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Strict Pull-up: 4 sets of 6-10 reps Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Power Snatch: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Power Clean + Push Jerk: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) 5 rounds AQAP: 10 Power Snatch 95/65 10 Kipping Handstand Push-ups Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Rebounding Box Jumps: 10 minutes Practice Only work within the height that you can rebound. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming 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. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses,…

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Overhead Series:  Every 2 minutes for 12 sets Sets 1-4 are 3 Push Press, Sets 5-8 are 3 Push Jerk, Sets 9-12 are 3 Split Jerk. Warm-up as needed. Start at a moderate weight, build as heavy as possible. 2) 4 rounds for Max Reps: 40 seconds Pull-ups 20 seconds Rest 40 seconds Row For Calories 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Extra Work: 3) Push-ups: 50 for time Keep track of total time and attempts to complete. 4) Rowing: 8 x 50 Calories Rest 3 minutes between sets. Make these hard efforts. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Snatch: 2 sets of 1 @ 80%, 2 sets of 1 @ 85%, 2 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 2 sets of 1 @ 80%, 2 sets of 1 @ 85%, 2 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) 7 minute Up Ladder: 3 Hang Power Clean + Push Jerk 75/53 3 V-Ups Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus for the movement should be positioning and stretch over weight. 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…