Category: Sport

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. WOD: 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) 15 minute AMRAP: 250m Row 20 Abmat Sit-ups 15 Dumbbell Hang Power Cleans 50/35 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

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Class: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your Max Reps set. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Grip should be considerably narrower than your normal Bench Grip. 3) 12 minute AMRAP: 100m Sled Drag 160/115 10 Power Snatch 95/65 5 Bar Muscle-ups Substitution for Bar Muscle-ups is 2x in Chest-to-bar Pull-ups or Pull-ups Extra Work: 4) Row: 8 x :20/:10 Max Effort, give everything you’ve got on each interval. 5) Superman Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times,…

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. Class: 1) Snatch: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat. 2) Clean and Jerk: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat and Split Jerk. 3) 8 minute AMRAP: 15 Wall Balls 20/14 15 Kettlebell Swings 53/35 Extra Work: 4) Pistol Squats: 10 minutes Practice If you have them perform an EMOTM, otherwise practice them, if mobility is your limiting factor, spend this time working on your mobility. 5) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Class: 1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Go for it on the last set. If you’re comfortable ditching the bar, go to failure. 2) Bulgarian Split Squat: 3 sets of 8/side Rest 90 seconds between sets. Load as heavy as possible. 3) AQAP: 400m Run 30 Deadlifts 205/135 20 Burpee Box Jumps 24/20 400m Run Extra  Work: 4) Handstand Push-ups: 10 minutes If you have them perform an EMOTM. 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

Class: 1) AQAP: 100 Calories Rowed or 1 mile Run 80 Wall Balls 20/14 60 Pull-ups 40 Kettlebell Swings 53/35 Pick whichever you struggle with more, Row or Run. Extra Work: 2) Banded Pull-throughs: 3 sets of 15 Rest 90 seconds between sets. 3) Rebounding Box Jumps: 10 minutes Practice Perform an EMOTM if you can do them. The focus should be on speed. For results post detailed weights, reps, times, thoughts, etc. Post Results/Thoughts To Comments