Category: Sport

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds AQAP: 400m Run 30 Burpees 20 Toes-to-bar 10 Power Cleans 135/95 Extra Work: 2) Hip Extension: 4 sets of 20 Rest 90 seconds between sets. 3) Muscle-ups: 10 minutes Practice Work on a Ring Muscle-ups, this is not meant to be time spent on a  Bar Muscle-up. If you have them perform an EMOTM. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Deadlift: Establish a 1RM Deadlift Warm-up as needed. Rest as needed between sets. Build as heavy as possible. Be safe. 2) AQAP: 800m Row 40 Handstand Push-ups 20 Overhead Squats 95/65 Extra Work: 3) Double-unders: 10 minutes Practice Work on big sets. If you have consistent DU’s perform some sort of interval piece, i.e. 10 rounds of :30/:30. 4) Reverse Hyper: 3 sets of 20 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

* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 20 minutes EMOTM: Odd + Even, Movement of Choice Pick any two movements that you would like to work on. Movements should be something you consider yourself weak at. Ideally pick reps and loads that you can maintain across all 10 sets of each movement. You should keep your work to about 20 seconds, 30 seconds if you’re working on Double-unders. 2) 3 rounds – 4 minutes Work – 1 minute Rest: 500m Row Max Kettlebell Swings 70/53 Perform your row, get off and complete as many swings as you can in the remainder of the 4 minute interval. Repeat for 2 more rounds. Score is total swings. Extra Work: 3) GHD Sit-ups: 4 sets of 12 Rest 90…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Bench Press: 5-3-3-2-2-2-20 Warm-up as needed. Build as heavy as possible on each set. Rest 2-3 minutes between sets. For the 20 rep set, go to failure, regardless of how many reps it is, would much rather see you finish out at 15 reps than 30, so pick your weight appropriately. 2) 15 minutes AMRAP: 1 Rope Climb 15ft 5 Power Cleans 135/95 15 Wall Balls 20/14 Extra Work: 3) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 4) Run: 4 x 400m Rest 2 minutes between sets. Goal should be fastest consistent pace. 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) Snatch: 12 minutes EMOTM x 1 Rep Start at 60% of your 1RM. Build as heavy as you like. If you don’t have the mobility to Snatch properly, then don’t, follow the Fitness programming. All reps should be full Squat. Build as heavy as you like. 2) Clean and Jerk: 12 minutes EMOTM x 1 Rep Start at 60% of your 1RM. Build as heavy as you like. All reps should be full Squat and Split Jerk. 3) 10 minute AMRAP: 40 Double-unders 10 Pull-ups Extra Work: 4) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. If you have them perform an EMOTM. 5) Hollow Rocks: 100 for time 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