Competition: Monday, May 20th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (5-3-3-2)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Box Step-ups

Perform all reps on 1 leg, then switch to the other. Use a box height that puts your knee and hip in line. Goal stimulus is to no push off with the trailing leg at all…ques to use are to point your toe and flex your quad, then initiate the rep. Load only as heavy as you can without using the trailing leg

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Good Morning.

For most athletes start with an empty bar. Perform all reps on 1 leg and then switch to the other. Goal should be to do these without touching down with the other foot for the entire 7 reps…work that balance.

2) 3 rounds AQAP:

50 Russian Kettlebell Swings 70/53

25 Bar Facing Burpees

Goal is for all Swings to be done unbroken.

3) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


Session B:

1) Assault Bike – 3 sets of:

30 seconds Wattage @ Bodyweight

30 seconds Wattage @ 2x Bodyweight

Scale as needed, this should be moderate to moderately hard to complete.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=MMeXmOqG2vE

Fitness: Monday, May 20th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-7-5-5)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Box Step-ups

Perform all reps on 1 leg, then switch to the other. Use a box height that puts your knee and hip in line. Goal stimulus is to no push off with the trailing leg at all…ques to use are to point your toe and flex your quad, then initiate the rep. Load only as heavy as you can without using the trailing leg

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Good Morning.

For most athletes start with an empty bar. Perform all reps on 1 leg and then switch to the other. Goal should be to do these without touching down with the other foot for the entire 7 reps…work that balance.

2) 3 rounds AQAP:

50 Russian Kettlebell Swings 35/26

15 Burpees


Extra Work:

3) Hip Thrusts: 100 Reps

No loading. Pause at the top of each rep for 1 second. Break-up as needed.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=MMeXmOqG2vE

Sport: Monday, May 20th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (5-3-3-2)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Box Step-ups

Perform all reps on 1 leg, then switch to the other. Use a box height that puts your knee and hip in line. Goal stimulus is to no push off with the trailing leg at all…ques to use are to point your toe and flex your quad, then initiate the rep. Load only as heavy as you can without using the trailing leg

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Good Morning.

For most athletes start with an empty bar. Perform all reps on 1 leg and then switch to the other. Goal should be to do these without touching down with the other foot for the entire 7 reps…work that balance.

2) 3 rounds AQAP:

50 Russian Kettlebell Swings 53/35

25 Burpees


Extra Work:

3) Hip Thrusts: 100 Reps

No loading. Pause at the top of each rep for 1 second. Break-up as needed.

4) Assault Bike – 3 sets of:

30 seconds Wattage @ Bodyweight

30 seconds Wattage @ 2x Bodyweight

Scale as needed, this should be moderate to moderately hard to complete.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=MMeXmOqG2vE

Competition: Saturday, May 18th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1) Every 1:30 x 7 sets: Snatch From Blocks 1.1

Blocks setup so bar is just above the knee. Drop and reset between reps. All reps full Squat. Build as heavy as deemed fit.

2) Snatch High-Pull: 3 sets of 5 @ 60-70% of Snatch

Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week.

3) AQAP:

18-14-10 Overhead Squats 185/135

9-7-5 Rope Climbs 15ft

Scale as needed.

4) AQAP:

500m Run

50 Alternating Dumbbell Snatch 70/50

500m Run

50 Box Jump Overs 24/20

500m Run

50 Ring Dips

500m Run

50 Dumbbell Box Step-Overs 70/50 @ 24/20

500m Run

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is consistent, steady movement. Scale loading as needed.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=lybmjU9kkn8

Sport: Saturday, May 18th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1) AQAP:

500m Run

50 Alternating Dumbbell Snatch 50/35

500m Run

50 Box Jump Overs 24/20

500m Run

50 Push-ups

500m Run

50 Dumbbell Box Step-Overs 50/35 @ 24/20

500m Run


Extra Work:

2) Rope Pull-ups: 4 sets of 4-8 reps

Rest 90-120 seconds between sets. Add load as deemed fit.

3) Sled Drag: 400m @ Bodyweight

Stimulus is consistent, steady movement. Scale loading as needed.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE