Category: Sport

* Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) Snatch: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat. 2) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 7 minute AMRAP: 7 Toes-to-bar 14 Wall Balls 20/14 Extra Work: 4) Rebounding Box Jumps: 10 minutes Practice Work only as high as you can rebound the reps. Goal should be an unbroken set of 30 @ 24/20. 5) Strict Chin-ups: 4 sets of 8-10 reps Rest 2 minutes between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 2) Barbell Lunges: 3 x 8/side Rest 90-120 seconds between sets. Alternate legs each repetition. Goal is heavier than last cycle. 3) 21-15-9 – AQAP: Power Cleans 115/75 Pull-ups Extra Work: 4) Triple-unders: 10 minutes Practice If you don’t have Double-unders than practice them. 5) Reverse Hyper: 4 sets of 15 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

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. WOD: 1) 4 rounds AQAP: 10 Handstand Push-ups 20 KB Swings 53/35 30 Wall Balls 20/14 400m Run Extra Work: 2) Pistol Squats: 10 minutes Practice Work on any facet/style of a Pistol Squat. 3) L-Sit: Accumulate 2 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

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Your last set should be touch-and-go reps, no resting in the bottom, if you’re going to pause, you must pause at the hang. 2) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Goal is heavier than last cycle. 3) AQAP: 15 Power Snatch 75/53 15 Pull-ups 400m Run 12 Power Snatch 75/53 12 Pull-ups 400m Run 9 Power Snatch 75/53 9 Pull-ups 400m Run Extra Work 4) Sled Drag: 6 x 50m Heavy. Rest 60 seconds between sets. 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 24 Alternating Mountain Climbers 16 Box Jumps 24/20 8 Calories Rowed Extra Work: 3) Hollow Position: 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