Category: Sport

* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Class: 1) Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 3) “Jackie” – AQAP: 1000m Row 50 Thrusters 45/33 30 Pull-ups Rad photo finish at around 9:50 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings 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,…

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Push Jerk: 5-5-5-3-3-3-1-1-1 Warm-up as needed. Build as heavy as deemed fit. The goal should be to hit a max effort set at each of the rep ranges. Rest 90-120 seconds between sets. 2) 12 minute AMRAP: 10 Shoulder-to-Overhead 135/95 20 Box Jumps 24/20 40 Double-unders Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. 4) Row: 10 x 300m Rest 90 seconds between intervals. Goal is fastest consistent pace. For results post detailed reps, weights, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Snatch: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM build as heavy as deemed fit. 2) Clean: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM build as heavy as deemed fit. 3) AQAP: 50 Kettlebell Swings 53/35 30 Power Cleans 95/65 50 Kettlebell Swings 53/35 Extra Work: 4) Lateral Box Jumps: 10 minutes Practice Work on our Lateral Box Jumps/Overs. 5) Stiff Leg Deadlift: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103% Warm-up as needed. Rest 90-120 seconds between sets. This is the big day, make sure you are prepared to hit your 103% both in body and mind. 2) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) 7 minute Up Ladder: 3 Pull-ups 3 Wall Balls 20/14 Extra Work: 4) Reverse Hyper: 3 sets of 20 Rest 90 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, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments