WOD

July 29, 2016 – Form

**Schedule Notice:  Focus will be closed on Saturday, July 30 for the Family Feud internal team competition.**

Workout of the Day

A.
On the minute, for 9 minutes, complete:
Minute 1:  Hanging Leg Raises x 5-10 reps
Minute 2:  Resistance Band Pull-Aparts x 20 reps
Minute 3:  Double-Under Practice x 60 seconds

B.
Every 2 minutes, for 10 minutes (5 sets), perform:
Tempo Deadlift x 3-5 reps at 32X2

Rest 2 minutes, then…

C.
On the minute, for 10 minutes, perform:
10 Hard Pulls on the Concept 2 Rower

Read More

July 29, 2016 – Function

**Schedule Notice:  Focus will be closed on Saturday, July 30, for the Family Feud internal team competition.**

Workout of the Day

A.
Every 90 seconds, for 9 minutes (6 sets) perform:
Toes-to-Bar x 5-10 reps

B.
On the minute, for 10 minutes, perform:
Deadlift x 3 reps

Start at 50% of your 1-RM Deadlift and add 20 pounds each minute until failure.

Rest 2 minutes, then…

C.
On the minute, for 10 minutes, perform:
15 Hard Pulls on the Concept 2 Rower

Read More

July 29, 2016 – Focus

**Schedule Notice:  Focus will be closed on Saturday, July 30 for the Family Feud internal team competition.**

Workout of the Day

AM Session

To completion:
1200-Meter Run
50 Calories of Airdyne
800-Meter Run
40 Calories of Airdyne
400-Meter Run
30 Calories of Airdyne

PM Session

A.
On the minute, for 9 minutes, perform:
Minute 1:  1 Muscle-Up + 3 Ring Dips
Minute 2:  Sorenson Hold x 30 seconds
Minute 3:  Hanging L-Sit or Tuck-Sit x 30 seconds

B.
Every 90 seconds, for 6 minutes (4 sets), perform:
Tall Jerk x 3 reps

Then…

Every 90 seconds, for 6 minutes (4 sets), perform:
Jerk Balance x 3 reps

(Keep these movements light and focus on proper mechanics and footwork.)

Then…

Every 2 minutes, for 12 minutes (6 sets), perform:
Split Jerk x 1 rep

Start at 70% of your 1-RM Jerk and climb by feel through the six sets to a heavy single.

C.
For time, complete:
200-Meter Walking Lunges

Read More