Category: Sport

* Squat Program Here* **Construction Update Here** ***Don’t Forget Our 3 Year Anniversary Party This Saturday Starting at 4 PM…Potluck Sign-up for Party Here*** WOD: 1) Hatch Cycle – Week 1/Day 2 – Back Squat: 10 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Upon starting your working sets rest no more than 90 seconds between sets. All sets should be High Bar Back Squats. 2) Hatch Cycle – Week 1/Day 2 – Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 3 rounds AQAP: 400m Run 7 Squat Snatch 155/105 7 Muscle-ups Substitution for Muscle-ups will be 2x in a Dip or Push-up Extra Work: 4) Pistol Squats: 10 minutes EMOTM These should be non alternating, i.e. if you do 3 reps/side, they should…

* Squat Program Here* **Construction Update Here** ***Potluck Sign-up for Party Here*** WOD: 1) 20 minutes EMOTM: Odd, Double-unders, Even, Movement of Choice For the odd minute perform either 30 Double-unders, or 30 seconds worth of Double-under practice. For the even minute perform a weakness movement, it can be anything you’d like to work on, but should be something you struggle with. You should think about capping the second movement at 20 seconds worth of work. 2) 10 minute AMRAP: 5 Jump Over the Box 24/20 10 Ball Slams 40/30 5 Jump Over the Box 24/20 10 Kettlebell Swings 70/53 Extra Work: 3) Bar Muscle-up: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes. 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, for all work completed. Post Results/Thoughts…

* Squat Program Here* **Construction Update Here** ***Potluck Sign-up for Party Here*** WOD: 1) Snatch: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat. 2) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat and Split Jerk. 3) 3 rounds for Max Reps: 40 seconds Overhead Squat 95/65 20 seconds Rest 40 seconds Dumbbell Shoulder-to-Overhead 50/35 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 4) Abmat Sit-ups: 100 for time 5) Row: 10 x 30:30 These should all be max effort. Record total number of meters rowed each round.   For results post detailed weights, reps, times, etc….

* Squat Program Here* **Construction Update Here** ***Potluck Sign-up for Party Here*** WOD: 1) Hatch Program – Week 1/Day 1 – Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80% Warm-up as needed. Rest no more than 90 seconds between sets. These should all be High Bar Back Squats. 2) Hatch Program – Week 1/Day 1 – Front Squat: 5 @ 60%, 3×5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat. 3) 12 minute AMRAP: 30 Double-unders 15 Toes-to-bar 30 Double-unders 15 Handstand Push-ups Extra Work: 4) Handstand Walk Practice: 5-10 minutes Work on any facet of a Handstand Walk 5) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post…

* Squat Programs Here* **Competitors Overview Here** ***Competitors Blog Here*** ****Reminder there is only 1 class today at 9 AM**** WOD: 1) “Hotshots 19”-  6 rounds AQAP: 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run For results post time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments