Category: Sport

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) Back Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. You should be looking to work at 75% and up. 2) Front Squat: 3 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. You should be looking to work at 70% and up. https://www.youtube.com/watch?v=ekA1jW2FHXA 3) 15-12-9 – AQAP: Thrusters 95/65 Jump Over the Box 24/20 Extra Work: 4) Pistol Squats: 10 minutes Practice Work on any variation/facet of a Pistol Squat. 5) Hip Extension: 4 sets of 12 Rest 90 seconds between sets. Add load if able. 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) 3 rounds – 5 minutes Work – 2 minutes Rest: 10 Overhead Squats 95/65 15 Box Jumps 24/20 20 Kettlebell Swings 53/35 AMRAP each 5 minute round. Each new cycle start over at Overhead Squat #1. Extra Work: 2) Pistol Squats: 10 minutes Practice Work on any facet/style of Pistol Squats. 3) Hip Extension: 4 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM. Class: 1) Front Squat: Establish a 1RM Take as much time and as many attempts needed to establish a 1RM Front Squat. Rest as needed between sets. Make sure to Warm-up appropriately. 2) 12 minute AMRAP: 10 Push-ups 10 Deadlifts 135/95 15 Wall Balls 14/8 Extra Work: 3) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 4) Assualt Bike: 5 rounds :30 ON/2:30 OFF Maximum effort. Keep track of calories completed each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Rresults/Thoughts To Comments

*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM. Class: 1) 20 minute EMOTM: Odd, Movement of Choice, Even, Movement of Choice Pick two movements that are weaknesses for you, skill, strength, conditioning, anything, it should just be something that you struggle with. Pick reps/weights that you can maintain and that stay under 20 seconds worth of work (Double-unders can be pushed to 30 seconds). 2) 4 rounds for Max Reps: 1 minute Row for Calories 30 seconds Rest 1 minute Ball Slams 30/20 30 seconds Rest Extra Work: 3) GHD Sit-ups: 4 sets of 12 Rest 90 seconds between sets. Add load if able. 4) Double-unders: 10 minutes Practice If you’ve got a consistent 50 Unbroken in Met-cons…

*Reminder that this Friday there is a bring a friend workout at 5:45 PM. This workout will be different than the workout programmed in class, if you’d like to do the normal programming you may use the back room. WOD: 1) Strict Press: 5 sets of 5 reps Warm-up as deemed fit. Build as heavy as possible and establish a 5RM for the day. Ensure that your other 4 working sets are within 80% of your 5RM for the day. Rest 2-3 minutes between sets. 2) AQAP: 40 Burpee-to-target 30 Pull-ups 20 Shoulder-to-Overhead 115/75 10 Power Snatch 115/75 Extra Work: 3) Handstands: 10 minutes Work on any facet of a Handstand, hold, walk, push-up, etc.  4) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Build as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To…