Category: Sport

*Reminder that this coming Monday, the 27th, Memorial Day there will be only 1 class at 9 AM. In addition there will be no Olympic Lifting class this Sunday at 9 AM. WOD: 1) Push Jerk: 3-3-3-3-3 Warm-up as deemed fit. Work through 5 heavy sets. Goal is to establish a heavy 3 for the day and to ensure you have 4 other working sets within 80% of that weight. Rest 90-120 seconds between sets. 2) 3 rounds AQAP: 400m Run 7 Muscle-ups 10 Power Cleans 165/113 Extra Work: 3) Pistol Squats: 10 minutes Practice If you can do solid Pistol Squats then workout on Overhead Pistol Squats 4) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. Pick a rep count that you can work through without having to stop. 5) Stiff Leg Deadlifts: 3 x 15 Rest 90 seconds between sets. Heavy as possible (go…

* A reminder that Monday, the 27th, Memorial Day there will be only 1 class at 9 AM WOD: 1) 15 minutes EMOTM: 0:00 Bodyweight Press 3-5 Reps, 0:30 Movement of Choice The first movement should be a bodyweight pressing movement. You should start with a Push-up if you can do a perfect Push-up for the duration of this drill than you can also do a Dip or Handstand Push-up. You other movement can be anything you like, but should be something you struggle with. Think about if you were going to a competition the movements you would most not want to see come up. 2) 12 minute AMRAP: 20 Kettlebell Swings 53/35 30 Alternating Lunges 40 Double-unders For results post movements and reps used for EMOTM, and Rounds and Reps completed in Met-con along with any scaling used. Post Results/Thoughts To Comments

* A reminder that this coming Monday the 27th, Memorial Day we will be running only 1 class at 9 AM. WOD: 1) “Cindy” – 20 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats or “Mary” – 20 minute AMRAP: 5 Handstand Push-ups 10 Alternating Pistol Squats 15 Pull-ups You should only be doing “Mary” if you can do it as prescribed, if you can’t do it as prescribed it is likely that your movements on “Cindy” still need to be developed further. Extra Work: 2) Hip Extension: 3 x 30 Rest 90 seconds between sets. 3) Box Jumps: 3 x 20 Rebounded, work as high as possible. Rest 90 seconds. 4) Hip Thrusts: 3 x 15 Rest 90 seconds between sets. Heavy as possible. For results post Rounds and Reps completed and any scaling used for Met-con. If you did Extra Work post reps,…

WOD: 1) Snatch Complex: 1-1-1-1-1 1 Complex will consist of 1 Power Snatch, 1 Snatch, 1 Hang Snatch, 1 Overhead Squat. Warm-up as deemed fit then build to a heavy set. 4 of your 5 sets should be within 80% of the days heaviest. Rest 90-120 seconds between sets. 2) Clean Complex: 1-1-1-1-1 1 Complex will consist of 1 Power Clean, 1 Clean, 1 Hang Clean, and 1 Jerk. Warm-up as deemed fit then build to a heavy set. 4 of your 5 sets should be within 80% of the days heaviest. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 10/side Alternating Dumbbell Snatch 70/50 15 Toes-to-bar 20 Burpees Extra Work: 4) L-Sit: Reverse Tabatta – 8 x 10:20 Use Paralettes 5) Sotts Press: 3 x 10 Rest 90 seconds. Heavy as possible. 6) Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes….

WOD: 1) 1 and 1/4 Back Squats: 2-2-2-2 Warm-up as deemed fit, work through 4 heavy sets, hitting a heaviest for the day and ensuring your other 3 working sets are within 80% of your heaviest. 2) 1 and 1/4 Front Squats: 2-2-2-2 Warm-up as deemed fit, work through 4 heavy sets, hitting a heaviest for the day and ensuring your other 3 working sets are within 80% of your heaviest. 3) 10 minute AMRAP: 7 Power Snatch 95/65 10 Wall Balls 20/14 Extra Work: 4) Row: 3 x 1000m Rest 3 minutes between rows. Maintain fastest consistent pace possible. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post weights of each set of Squats and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post times, weights, etc. Post Results/Thoughts To Comments