Category: Sport

WOD: 1) Jerk: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 2) Push Press: Establish a 1RM Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed. 3) 3 rounds AQAP: 20 Pull-ups 20 Box Jump Overs 24/20 20 Kettlebell Swings 53/35 Extra Work: 4) Row: 5K Time Trial This is a max effort, look for a consistent pace that you can hold for the entire row. 5) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Snatch: Establish a Max for Day Warm-up as needed. Rest as needed. Take as many attempts as needed.  2) Clean and Jerk: Establish a Max for Day Warm-up as needed. Rest as needed. Take as many attempts as needed.  3) 4 rounds AQAP: 10 Toes-to-bar 30 Air Squats 50 Double-unders Extra Work: 4) Strict Ring Dips: 5 sets of 5 Rest 90-120 seconds between sets. Add load if able. 5) L-Sit: Accumulate 3 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

* Paleo Challenge starts Today, February 2nd, info HERE. WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 10 minute AMRAP: 15 Wall Balls 20/14 12 Power Cleans 75/53 9 Burpees Extra Work: 3) Bent Over Barbell Row: 4 sets of 10 Rest 90-120 seconds betweens sets. Heavy as possible. 4) Hip Extension: 3 sets of 20 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

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) 4 rounds AQAP: 500m Row 15 Pull-ups 15 Push-ups 15 Deadlifts 185/123 Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of total time and sets to complete. 3) Muscle-ups: 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

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Snatch: 3 sets of 1 @ 85%, 2 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean and Jerk: 3 sets of 1 @ 85%, 2 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split 3) 5 rounds AQAP: 5 Power Clean 135/95 10 Bar Facing Burpees Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Build as heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to get consistent sets of 50+ unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for…