Author: Jade

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches,…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 21 minute EMOTM: Station 1 – 5 Bench Press Station 2 – 5-10 Strict Pull-up/Ring Row Station 3 – 20-40 second D-Ball Bear Hug Hold For the Bench Press start around 60% of your 1RM and climb as deemed fit. For the Pull-ups and D-Ball hold pick output/weight you can maintain for all 7 rounds. 2) 12 minute AMRAP: 15 Box Jumps 24/20 12 Kettlebell Deadlifts 70/53 9 Knees-up Extra Work: 3) Kettlebell Windmill: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE