Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm w/Push-up 10 Air Squats 10 Ring/Bar Rows 30 High Knees in Place Get your positions opened up and get you heart rate up. 1b) 10:00 – 25:00 – 5 rounds AQAP: 10 Strict Pull-ups 15 Dumbbell Floor Press 50/35 20 Air Squats 200m Run Scale as needed. This piece has a 15 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1c) 25:00 – 35:00 – “Amanda” – 9-7-5 – AQAP: Muscle-ups Squat Snatch 135/95 Scale as needed. This piece has a 10 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Single Arm Dumbbell Box Step-ups 70/50 40 Double-unders 20 Alternating Dumbbell Hang Power Snatch 50/35 40 Double-unders…

*This coming Monday, the 7th, Labor Day, there will be one (1) class at 9:00 AM WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 3 Muscle Cleans + 3 Front Squats + 3 Push Press Station 3 – 20 Banded Face Pulls Athletes following Sport/Comp warm-up with an empty Barbell, those in Power/Move warm-up with a PVC pipe. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets:  1 Muscle Clean + 1 Pause Front Squat + 1 Push Press Start light and build as deemed fit. Use this to focus on positions and get you warmed up. 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 1 Power Clean Build loading from Part B. Build as heavy as deemed fit, or pick a challenging weight to start and maintain through all…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog  10 Band Pull-Aparts 10 Glute Bridge-ups 5 Burpees Take your time and focus on positions and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5/side Single Arm Dumbbell Push Jerk + 10 Medball-To-Toe Alternating Single Leg V-ups Start at a moderate load for the Dumbbell Push Jerk and build each set as deemed fit. 1c) 20:00 – 28:00 – 8 minute AMRAP: 15/10 Calories Ski/Bike/Row 5/side Lunge Hold + Ball Slam Holding a lunge position with your knee at about 50% range of motion perform 5 Ball Slams, then switch stances for the other side. Focus on this piece is being powerful on the Ball Slams, don’t rush them just to get another round done. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets: 5-10 Strict Chest-to-bar Chin-ups + 10…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 Seconds Cardio Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: Muscle Snatch + Snatch Push Press + Overhead Squat Start light and use this as warm-up/positional work. Build each set as deemed fit. 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 1 Power Snatch Continue to build loading from Part B. Build to heavy single for the day. If you’re…