Category: Sport

*Games Week Class Schedule Here WOD: 1) 30 minute Up Ladder: 5 Front Squat 135/95 10 Burpee Pull-ups 15 Kettlebell Swings 70/53 20 Double-unders then… 10 Front Squat 135/95 20 Burpee Pull-ups 30 Kettlebell Swings 70/53 40 Double-unders then… 15 Front Squat 135/95 30 Burpee Pull-ups 45 Kettlebell Swings 70/53 60 Double-unders and so on until 30 minutes is up. Extra Work: 2) Farmers Walk: 8 x 50ft Heavy as possible. Rest 90 seconds between sets. 3) Hip Extension: 3 x 30 reps Rest 90 seconds between sets. 4) Toes-through-Rings: 75 for time Keep track of total sets to complete. For results post Rounds plus Reps completed of Met-con (each iteration is a round) along with any scaling used. If you did Extra Work post weights, reps, times, etc. Post Results/Thoughts To Comments

*Games Week Class Schedule Here WOD: 1) Clean and Jerk: 2×2 @ 60%, 2×2 @ 70%, 2×2 @ 80%, 6×1 @ 85% or Higher Warm-up to you working sets as needed. Reps do not need to be touch and go, but should be a quick reset between reps, i.e. 5-10 seconds, not 30. These are all full Squat and Split Jerk. 2) 12 minute AMRAP: 8 Toes-to-bar 4 Squat Snatch 135/95 200m Run Extra Work: 3) Handstand Walk Practice: 5-10 minutes Work on any facet of Handstand Walk/Hold. 4) Bar Muscle-ups: 3 x Max Reps Rest 2 minutes between sets. 5) Front Plank: 3 x 1 minute Add load as deemed fit (vest or plate). Rest 30 seconds between sets. For results post weight of each set of Clean and Jerks and Rounds plus Reps completed of Met-con along with any scaling used….

*Games Week Class Schedule Here WOD: 1) 20 minutes EMOTM: Odd, Gymnastic Pull Movement, Even, Movement of Choice For this work on a Gymnastics movement that you struggle with could be a strict pull-up, chest-to-bar, muscle-up, anything (no Rope Climbs), for 1-5 reps. The movement of choice could be anything you want to work on, strength, skill, conditioning, etc. 2) 10 minute AMRAP: 10 Ball Slams 40/30 10 Alternating Jumping Lunges For results post movements and reps used along with Rounds and Reps completed in met-con and any scaling used. Post Results/Thoughts To Comments

*Games Week Class Schedule Here WOD: 1) Deadlift: 5 x 5 @ 75% of 1RM + Additional Load Warm-up as deemed fit. Upon starting working sets, rest up to 3 minutes. Add additional load based on… Barely was able to make it through the sets…Add 0-5lbs on all sets. Sets were difficult but was able to work through them…Add 5-10lbs on all sets. Weight felt relatively easy to work through…Add 10-15lbs on all sets. 2) 3 rounds AQAP: 400m Run 10 Muscle-ups Sub for Muscle-ups is 30 Hand Release Push-ups Extra Work: 3) Strict Press: 5 x 5 Rest 2-3 minutes between sets. Heavier than last week…even if it’s just an additional collar 🙂 4) Row: 8 x 250m Rest 90 seconds between sets. Fastest consistent pace is the goal. Don’t deviate more than 2 seconds across all 8 intervals. 5) Reverse Hyper:…

*Games Week Class Schedule Here WOD: 1) 8 minutes EMOTM: 1 x 3-position Power Snatch Warm-up as needed. Your first set should be a comfortable working weight, meaning there are no flaws in technique/form. The goal of this today is to do exactly that, work on technique and form. You may add weight each minute as deemed fit, but don’t add weight to the point of breaking down form. 2) 8 minutes EMOTM: 1 x 3-position Power Clean + 1 Push Jerk Warm-up as needed. Your first set should be a comfortable working weight, meaning there are no flaws in technique/form. The goal of this today is to do exactly that, work on technique and form. You may add weight each minute as deemed fit, but don’t add weight to the point of breaking down form. 3) 3 rounds AQAP: 15 Hang Power…