Sport

Sport: Wednesday, August 18th, 2021

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running Emphasis – Week 4 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 3 Inchworm 5/side Scorpions 10 Banded Pull-Throughs 30 second Deadhang C – Movement specific review/instruction – Hang Power Clean D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 35:00 – Every 1:30 x 10 sets: Sets 1-3 – 7 Cycled Hang Power Cleans Sets 4-6 – 5 Cycled Hang Power Cleans Sets 7-10 – 3 Cycled Hang Power Cleans Goal stimulus today is cycling the barbell. Only work loading as heavy as you’re able to keep the bar cycled…no…

Sport: Tuesday, August 17th, 2021

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running Emphasis – Week 4 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 100m Run 10 Alternating Squat Hold w/Reach Overhead 10 Hanging Hollow Rocks 10 Single Dumbbell Romanian Deadlifts C – Movement specific review/instruction – Single Arm Dumbbell Snatch D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2) 20:00 – 60:00 – 4 sets of 8 minute AMRAP/2 minutes Rest: Set 1 – 800m Run + 20/15 Calories Ski/Bike Row + Max Alternating Dumbbell Snatch 70/50 Set 2 – 800m Run + 20/15 Calories Ski/Bike Row + Max Wall Balls 20/14 Set 3…

Sport: Monday, August 16th, 2021

Macro – Extended Conditioning Emphasis – Week 12 of 12 Micro – Running Emphasis – Week 4 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 30 Single-unders 10 Alternating Bird Dog 10 Banded Good Morning 5/side Split Squat C – Movement specific review/instruction – Push Press/Split Jerk D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 32:00 – Every 1:30 x 8 sets: 2 Split Jerk Start with moderate loads and work to build the loading each set until you establish a 2RM for the day. After hitting your heaviest set, try to keep any remaining sets within 80% of the day’s heaviest. 2b) 32:00…

Sport: Saturday, August 14th, 2021

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 8 minute AMRAP: 100m Run 5 Wall Therapy Squats 30 second Front Plank Hold 10 Band Pull-Aparts C – Movement specific review/instruction – Bar Row Review/Setup D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 60:00 – AQAP: 1 mile Run 100 Wall Balls 20/14 50 Bar Rows 50 Calories Ski/Bike/Row 100 Abmat Sit-ups 50 Kettlebell Goblet Squats 70/53 800m Run Scale as needed. This is a chipper, must complete one movement before moving to the next. For results post detailed weights,…

Sport: Friday, August 13th, 2021

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 3 Per Side Hip Air Plane 5 Banded Pass Through 20 Pogos 3 Vertical Leaps C – Movement specific review/instruction – Single Arm Dumbbell Squat Clean D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 30:00 – Every 1:15 x 8 sets: Sets 1-4 – 1 Muscle Clean + 1 Below The Knee Muscle Clean + 1 High Hang Muscle Clean + 1 Push Press Sets 5-8 –  1 Power Clean + 1 Below the Knee Power Clean +…

Move/Power/Sport: Thursday, August 12th, 2021

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 8 minute AMRAP: 1 minute/side Pigeon Stretch Then…AMRAP… 10 Banded Good Morning 10 Lateral Box Step-Overs 10 Tall Kneeling Face Pulls 100m Run C – Movement specific review/instruction – Turkish Get-up D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 35:00 – Every 1:00 x 15 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 12-20 D-Ball Bear Hug Lateral Box Step-Overs Station 3 – 8-12 D-Ball Over the Shoulder Pick rep ranges/effort based on the desired intensity you’re looking to…

Sport: Wednesday, August 11th, 2021

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 4 Alternating, Underswitch to Crab Reach 6 Plank To Down Dog With Pause 8 Cossack Lunge C – Movement specific review/instruction – Snatch D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 29:00 – Every 1:00 x 9 sets: 1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Heaving Snatch Balance Use this to work on understanding proper bar-path and to prep yourself for the next complex. 2b) 30:00 – 42:00 – Every 1:30 x 8 sets: 1…

Sport: Tuesday, August 10th, 2021

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 6 minute AMRAP: 30 Jumping Jacks 10 Hanging Hollow Rocks 10 PVC/Barbell Deadlifts 5 PVC/Barbell Strict Press 1 Inchworm w/Push-up C – Movement specific review/instruction – Hang Power Clean D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2) 20:00 – 60:00 – Every 2:00 x 20 sets: Station 1 – 25/20 Calories Ski/Bike/Row Station 2 – 1 Round of “DT” 155/105 (12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks) Station 3 – 15 Toes-to-bar + 15 Deficit Push-ups 4″ Station…

Sport: Monday, August 9th, 2021

Macro – Extended Conditioning Emphasis – Week 11 of 12 Micro – Running Emphasis – Week 3 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 7 minute AMRAP: 1 minute/side Samson Stretch…then AMRAP… 3 Vertical Leaps 5 Wall Therapy Squats 10 Superman Arch-ups 15 Glute Bridge-ups C – Movement specific review/instruction – Overhead Lunge D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 32:00 – Every 2:00 x 6 sets: 3 Box Jumps + 3 Pause Front Squats For the Box Jumps use something a little higher than normal, making you really focus on your jump/explosiveness. Move from one movement to the next with minimal transition time….

Sport: Saturday, August 7th, 2021

Macro – Extended Conditioning Emphasis – Week 10 of 12 Micro – Running Emphasis – Week 2 of 4 WOD: 1) 0:00 – 20:00 – Class Review and Warm-up: A – Review of Programming and Class Flow B – Warm-up – 9 minute AMRAP:  100m Run 10 Scapula Pull-ups 5 Squat-Stand-Squat-Stand 5/side Single Leg Kettlebell Romanian Deadlift C – Movement specific review/instruction – D-Ball Over the Shoulder D – Athlete setup for first working set The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class. 2a) 20:00 – 50:00 – 3 rounds AQAP: 800m Run + 3 rounds of… 21 Air Squats 15 D-Ball Over the Shoulder 100/70 9 Toes-to-bar Scale as needed. 2b) 50:00 – 60:00 – 10 minute AMRAP for Quality: 10/side Single Arm Dumbbell Rows 10/side Single Arm Kettlebell Upright Rows 10/side Seated…