Category: Sport

*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3 Inchworm + 4 Pause Shoulder Plank Taps + Calf Stretch Station 2 – (3x) Halt at Knee Clean Pull + Above The Knee Power Clean + Push Jerk Station 3 – 40 seconds Hollow to Superman Transitions Athletes not familiar with the Olympic lifts used a PVC pipe. Athletes that are Olympic Lifting today should be using a barbell for warm-up. Get moving, focus on positions and getting your body prepped. 1b) 14:00 – 32:00 – Every 1:00 x 18 sets: Sets 1-10 (14:00 – 24:00) –  Halt at Knee Clean Pull + Above The Knee Power…

WOD: 1a) 0:00 – 20:00 – Every 1:00 x 20 sets: Station 1 – 40 seconds Machine Easy > Moderate Station 2 – 20-30 Hollow Rocks Station 3 – 40 seconds Box Step Ups (Bodyweight) Station 4 – 40 Seconds D-Ball Bear Hold or Double DB Front Rack Hold Station 5 – 5/side Single Arm Dumbbell/Kettlebell Floor Press Tempo (3.1.0) Big extended warm-up and movement piece today. Use this as an opportunity to focus on some positions, activation in certain movements, and all around beautiful quality of movement. 1b) 25:00 – 35:00 – Every 2:00 x 5 sets: 5-10 Strict Handstand Push-up or Strict Ring Dip or Push-ups + 5 Touch-and-Go Push Jerk Pick a rep scheme and movement on the gymnastics that you feel confident you can maintain unbroken for all 5 sets. For the Push Jerk warm-up to an appropriate starting weight and…

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1- 5 PVC Pass Through + 10 Quad Stretch 2- (3-4x) Halt at Knee Snatch Pull + Above The Knee Power Snatch + Snatch Balance If you’re not familiar with the Snatch yet grab a PVC pipe. If you’re more comfortable with the movement, feel free to grab whatever barbell you feel is appropriate to warm-up with. 1b) 15:00 – 33:00 – Every 1:00 x 18 sets: Sets 1-10 – Halt at Knee Snatch Pull + Above The Knee Power Snatch + Snatch Balance Sets 11-18 – Snatch + Hang Snatch Warm-up should have you good and prepped for this. Start around 60% of your 1RM Snatch and build as deemed fit. Halt at the knee for 2-3 second before following through to finish the Snatch Pull….

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Glute Bridge Up With Mini Band 10 Good Morning With Mini Band 10 Pause Air Squats With Mini Band :30 Seconds Machine Focus on good positioning and getting your Glutes firing. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 3 Front Squats + 5 Back Squats Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Perform this by completing the 3 Front Squats, racking the bar, and immediately stepping under into the Back Rack position and taking the bar back out of the rack. There should be no more than a few seconds of the bar off your body. Build as heavy as deemed fit. 1c) 32:00 – 39:00 – Every 1:00 x 7 sets: 6-10 Burpees 6-10 Wall Balls 20/14 Pick an output that…