Category: Sport

WOD: 1) Floor Press: 3-3-3-3-3-3-3 Ultimately looking for 7 heavy sets, if you’ve never done these before use your sets to build up to a max weight for 3 reps. Rest 90 seconds between sets. http://www.youtube.com/watch?v=UnyXY7gO0LM 2) 12 minute AMRAP: 10 Power Snatch 135/95 15 Overhead Squats 135/95 10 Power Snatch 135/95 15 Overhead Squats 135/95 10 Power Snatch 135/95 15 Overhead Squats 135/95 15 Muscle-ups 100 Double-unders Extra Work: 3) Toes-to-bar: 3 x Max Reps Once you lose your kip stop your set. Rest 2 minutes between sets. 4) Hip Extension: 3 x 25 Rest 90 seconds between sets. For results post weights for all sets of Floor Press and Total Reps completed for Met-con. If you did Extra Work post reps, thoughts, etc. Post Results/Thoughts To Comments

WOD: 1) 12 minutes EMOTM: On 0:00, 1 Hang Power Snatch + 1 Power Snatch @ 80%, On 0:30, 20 Double-unders Use 80% of your Max Power Snatch weight for this. These must be touch-and-go, if you can’t hold onto the bar scale the weight down. If you can’t do Double-unders this will be 20 seconds of Double-under practice. 2) Open 11.2 – 15 minute AMRAP: 9 Deadlifts 155/105 12 Hand Release Push-ups 15 Box Jumps 24/20 For today’s workout you must use “Games Standard” on the Box Jumps, meaning you must stand up to a controlled position of hip and knee extension before coming back off the box. Extra Work: 3) GHD Sit-ups: 3 x 25 Rest 90 seconds between sets. 4) Strict Handstand Push-ups: 10 minutes EMOTM Pick something you can be consistent with. If you can do more than 5 strict, go to a…

WOD: 1) Back Squat: 1 x 4 @ 75%, 3 x 4 @ 80% Warm-up as needed. Rest no more than 90 seconds between sets. 2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70% Rest only 90 seconds between sets, including the transition from Back to Front Squats 3) 2 Rounds for Max Reps: 90 seconds Wall Balls 20/14 60 seconds Rest 90 seconds Kettlebell Swings 70/53 60 seconds Rest 90 seconds Burpees 60 seconds Rest Extra Work: 4) Front Rack Bulgarian Split Squats: 3 x 5/side Rest 90 seconds between sets. Go as heavy as possible. 5) Reverse Hyper: 3 x 15 Rest 90 seconds between sets. Heavier than last time. For results post weights of all Squats and total reps completed in Met-con along with scaling used. For Extra Work post weights…

*Reminder we have added a 10:30 class on Saturday. Obviously this class is open to ANYBODY, but we are also encouraging our competitive athletes to come in at this time so they can train together. WOD: 1) “Kalsu” – AQAP: 100 Thrusters 135/95 Every-minute-on-the-minute you must perform 5 Burpees. This workout starts with 5 Burpees. You continue with 5 Burpees EMOTM until you have finished 100 Thrusters. Get your thrusters dialed in for tomorrow Extra Work: 2) Muscle-ups: EMOTM for 10 minutes Bar or Ring Muscle-up, choose whichever you are weaker at. Perform an amount of reps that you can be consistent with. 3) Kettlebll Windmill: 3 x 10/side Rest 90 seconds between sets. Go as heavy as possible. For results post time to complete Met-con along with any scaling used. If you did Extra Work post weights, thoughts, comments, etc. Post Results/Thoughts…

WOD: 1) Snatch: 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90% Warm-up as deemed fit. These should all be Squat Snatches and percentage is based off of your Squat Snatch. Rest no more than 90 seconds between set. 2) Clean and Jerk: 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90% Warm-up as deemed fit. These should all be Squat Clean and Split Jerks. Percentage is based off of your 1RM Clean and Jerk anyway, anyhow. Rest no more than 90 seconds between sets. 3) 12 minute AMRAP: 20 Handstand Push-ups 5 Power Cleans 205/135 20 Toes-to-bar 5 Power Cleans 205/135 Extra Work: 4) Box Jumps: 3 x 20 These should be Games Standard, rebounded Box Jumps off the floor. Go as high as you can rebound, there should be no more than a…