Category: Sport

*OLYMPIC CLASS WILL BE CANCELLED THIS FRIDAY @ 3:30 Class: 1) Snatch: 2 reps Every 75 seconds for 10 sets Start at approximately 60% of your 1RM Snatch. These should all be full Squat. If you don’t have the proper mobility to do a full Snatch but want to work on the Snatch and do have the mobility required to do a safe Power Snatch than perform a Power Snatch instead. Build as heavy as you like. You should be dropping the bar between reps and focusing on a  nice tight start and reset. 2) Clean: 2 reps Every 75 seconds for 10 sets Start at approximately 60% of your 1RM Clean. These should all be full Squat. Build as heavy as you like. You should be dropping the bar between reps and focusing on a  nice tight start and reset. 3) 8 minute AMRAP: 8 Pull-ups 8 Hang Squat Cleans 75/53 8…

*Olympic Class will be cancelled this Friday @ 3:30 Class: 1) Back Squat: 3 reps Every 90 seconds for 10 sets Start at approximately 60% of your 1RM. Build as heavy as you like. 2) 3 rounds AQAP: 400m Run 20 Shoulder-to-Overhead 95/65 Extra Work: 3) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. If you have them do a 10 minute EMOTM. 4) 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

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 4 rounds AQAP: 75 Double-unders 25 Handstand Push-ups 15 Power Snatch 95/65 Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. 3) Butterfly Pull-ups: 10 minutes Practice Work on any combination, facet, interval of Butterfly Pull-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Bench Press: Establish a 1RM Warm-up as needed. Take as much rest, as many sets, and as many attempts as needed to establish a current 1RM. 2) AQAP: 400m Run 21 Overhead Squats 95/65 3 Rope Climbs 15ft 400m Run 15 Overhead Squats 95/65 2 Rope Climbs 15ft 400m Run 9 Overhead Squats 95/65 1 Rope Climb 15ft Extra Work: 3) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 4) Muscle-up Practice: 10 minutes Work on any facet of a Ring Muscle-up. If you have them perform an EMOTM. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 20 minutes EMOTM: Odd + Even, Movements of Choice Pick any two movements you like, the movements should just be weaknesses. Pick rep ranges and weights that you can maintain, or go up in loading, but you shouldn’t have to drop weight or reps. Keep the efforts to approximately 20 seconds, 30 seconds if it’s Double-unders. 2) 15 minute AMRAP: 10 Push-ups 15 Abmat Sit-ups 20 Kettlebell Swings 53/35 Extra Work: 3) Planks: 3 sets of Front, Left, Right, Rest x :30 If this is easy for you add a weight vest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments