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) Front Alternating Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat or a little heavier than last week. Alternate legs each rep. 2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets These should be done as a continuation of your Lunges. Add load if deemed fit. 3) 13 minute AMRAP: 55 Kettlebell Deadlifts 70/53 55 Wall Balls 14/8 55 Calories Row/Bike/Ski 55 Push-ups Extra Work: 4) Double-unders: 10 minutes Practice Goals should be to work to 100 unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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,…