Category: Competition

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Pausing Football Bar Bench Wide Grip: 4 sets of 6 Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds each rep. Build as heavy as deemed fit. 2) 1 Jerk Balance + 2 Halting Jerks: 7 sets Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Every 4:00 x 6 sets: 3 Power Snatch + 3 Hang Power Snatch Start at a moderate weight and build as heavy as deemed fit. All reps should be done T+G/Cycled. 4) Deadlift: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Rest as needed between sets. 5) Ring Dip: 4 sets…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) 18 minute EMOTM: 1-3 – 40 seconds Ski/Bike/Row/Run 4-6 – 25ft Handstand Walk + 5 Kipping Handstand Push-ups 7-9 – 50ft Double Dumbbell Overhead Walking Lunges 50/35 Pick reps/output you can maintain for the 2 cycles through. 2) Every 1:30 x 7 sets: Halting Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Snatch Pull + Snatch + Hang Snatch Continue to build loading from complex 1. Build as heavy as deemed fit. 4a) 3 rounds @ 80-90%: 15 Thrusters 100/65 15 Chest-to-bar Pull-ups Rest 5-10 minutes 4b) 3…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Row – 5 sets of: 1000m @ Hard 500m @ Easy Pick paces that you can maintain across all 5 sets. There is no rest between anything. 2) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. 3) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. 4) Back Box Step-ups: 5/side Every 2:00 x 4 sets Start light, focus on…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) 3 sets of: 7 Power Snatch 135/95 5 Power Snatch 155/105 3 Power Snatch 175/125 1 Power Snatch 205/145 Rest 5 minutes between sets. Ideally perform this with all 4 bars setup. 2) 3 sets of: 30 Wall Balls 20/14 15 Deadlifts 225/155 50ft Handstand Walk Rest 3 minutes between sets. Keep track of time/attempts to complete each round/movement. 3) 5 sets of: 20/15 Calories Assault Bike 10 Box Jump (Step-down) 24/20 25ft Double Dumbbell Overhead Walking Lunge 50/35 Rest 3 minutes between sets. Keep track of time/attempts to complete each round/movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) 18.3 – 2 rounds AQAP/14 minute AMRAP: 100 Double-unders 20 Overhead Squats 115/75 100 Double-unders 12 Muscle-ups 100 Double-unders 20 Alternating Dumbbell Snatch 50/35 100 Double-unders 12 Bar Muscle-ups Have fun! 2) Clean High-Pull + Hang Clean High-Pull + Hang Muscle Clean + Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Halting Clean + Hang Clean + Jerk: Every 1:30 x 7 sets Continue to build loading from Complex 1. Halt should be a 3 second hold below the knee. 4) Back Squat: 3 sets of 10 Rest 2-3 minutes between sets. Heavy…