Category: Sport

*Games Week Class Schedule Here WOD: 1) Snatch Complex: 1 Complex Every 90 seconds for 7 sets 1 Snatch Complex consists of 1 Snatch, 1 Hang Snatch, 1 Snatch Balance, and 1 Overhead Squat. The goal here is technique over weight. While building to a heavy load is certainly great, technique is the goal here, you will get more out of working lighter and focusing on speed and position. 2) Clean Complex: 1 Complex Every 90 seconds for 7 sets 1 Clean Complex consists of 1 Clean, 1 Hang Clean, 1 Front Squat, 1 Jerk. The goal here is technique over weight. While building to a heavy load is certainly great, technique is the goal here, you will get more out of working lighter and focusing on speed and position. 3) 10 minute AMRAP: 5 Squat Snatch 135/95 5/side Overhead Lunges 135/95 5…

*Games Week Class Schedule Here WOD: 1) Back Squat: 3 x 5 @ 75% of 1RM + Additional Load Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following… 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) Front Squat: 3 x 5 @ 70% of 1RM + Additional Load Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following… 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…

WOD: 1) 4 rounds AQAP: 20 Shoulder-to-Overhead 95/65 20 Double-unders 20 Kettlebell Swings 70/53 20 Burpees 20 Wall Balls 20/14 200m Run Extra Work: 2) Sled Drag: 6 x 50m Heavy. Rest 90 seconds between efforts. 3) Ring Dips: 3 x Max Reps Rest 2 minutes between sets. If you can do more than 20 Kipping, do them Strict. 4) Reverse Hyper Hold: 5 x 5 reps w/5 second hold Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc. Post Results/Thoughts To Comments  

WOD: 1) 3-Position Clean: 1-1-1-1-1 Warm-up as needed. Your goal is 5 heavy sets. You should be looking to build to the heaviest set possible, your other 4 sets should be within 80% of this amount. Rest 90-120 seconds between sets. This is a High Hang (Pockets), Above The Knee, and Floor, no dropping the bar between reps, only work t0 the capabilities of your grip. 2) 3 rounds AQAP: 400m Run 2 Rope Climbs 20ft 10 Power Snatches 155/105 Sub for Rope Climbs is 4 Sit-to-stand Per Rope Climb Extra Work: 3) Bar Muscle-ups: 30 for time Keep track of time and total number of sets to complete 4) Farmers Walk: 400m Heavy as possible. Keep track of number of breaks. 5) Back Extension: 3 x 20-30 reps Pick a rep count you can sustain without stopping. Rest 90 seconds between sets. 6) GHD Sit-ups: 3 x 15-30…

WOD: 1) 20 minutes EMOTM: Odd, Gymnastics Pull Movement, Even Movement of Choice Your first movement must be a gymnastics pull movement, work on one that you struggle with, could be anything from Banded Pull-ups, to Muscle-ups, or Weighted Chin-ups. Repetitions for the Gymnastics Pull Movement should be between 1 and 5. The movement of choice can be anything you’d like, bare in mind it should be a movement you struggle with. It can be strength I.e. Bench Press, Skill, Double-unders, or Conditioning, Wall Ball. 2) 10 minute AMRAP: 10 Kettlebell Taters 70/53 10 Box Jumps 24/20 10/side Mountain Climbers For results post movements used for EMOTM, and Rounds and Reps completed in Met-con along with any scaling used.