Category: Competition

* 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) Snatch Grip Jerk + 10 second Support: 10 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit. 3) Behind the Neck Snatch Grip Sotts Press: 4 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 4) 28 minute EMOTM: Station 1 – 10-20 Calories Row Station 2 – 5 D-Ball Over Shoulder 150/10 Station 3 – 2 Rope Climbs 15ft Station 4 – 10 Bar Facing Burpees Scale output as needed to get…

* 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. Pre Class: 1) 21 minute EMOTM: Station 1 – 1 Round Strict Cindy Station 2 – 10-20 Calories Ski Erg Station 3 – 5 Box Jumps 40/30 Scale as needed. Pick output you can maintain for all 7 rounds. WOD: 2) Halting Snatch + Hang Snatch + Overhead Squat: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Halt, pull below knee and hold for 3 seconds then finish the lift. Build as heavy as deemed fit. Start around 60-70% of your 1RM. 3) 2 Halting Cleans + 1 Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Cleans. All are…

* 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. Pre Class: 1) Assault Bike: 4 x 5000m Rest 3 minutes between efforts. WOD: 2) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 3) 10 rounds for Max Reps: 30 seconds Burpees 30 seconds Rest Extra Work: 4) Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 5) Safety Bar Good Morning:…

* 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) Hang Power Clean – 15 minute EMOTM: Minutes 1-3 – 10 @ 135/95 Minutes 4-6 – 8 @ 165/115 Minutes 7-9 – 6 @ 185/135 Minutes 10-12 – 4 @ 225/155 Minutes 13-15 – 2 @ 245/165 Goal stimulus is that you should be able to do everything unbroken. Scale accordingly up or down as deemed fit. Focus should be on barbell cycling. 2) 7 minute AMRAP: 15 Dumbbell Thrusters 50/35 50 Double-unders Rest as needed. 3) AQAP: 5-4-3-2-1 Rope Climbs 15ft 25-20-15-10-5 Calories Ski Erg Rest as needed. 4) Toes-to-bar: 75 for time Keep track of time and sets to complete. 5) Strict Ring Dips: 4 sets of 8 Rest…

* 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) “17.4”- 13 minute AMRAP: 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Calories Row 55 Handstand Push-ups Rest as needed. 2) Front Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5-5lbs to last week. 3) 5 rounds AQAP: 15/10 Calories Assault Bike 10 Power Snatch 75/55 5 Muscle-ups 10 Power Snatch 75/55 15/10 Calories Assault Bike Rest 5 minutes Keep track of time to complete each round. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE