Category: Competition

*The Open Is HERE ** Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join! WOD: 1) Snatch Balance: 4 sets of 3 Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Halting Jerk: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hold the bottom of the dip for 2 seconds. 3) Speed Bench: 2 reps Every 1:00 x 12 sets Warm-up as needed. Use approximately 40% of your 1RM for Barbell Weight. For Bands, 1 Orange Band if your around 225lbs or less, 1.5 Bands around 300lbs, and 2 bands around 400lbs. Goal is absolute speed, both down and up. Use a yoga mat, or other pad on your sternum so that you can actively pull the…

*The Open Is HERE Pre Class: 1) 20 minute EMOTM: Odd – 15/12 Calories Rowed Even – 7 Toes-to-bar + 7 Box Jump Overs 24/20 + 7 Shoulder-to-Overhead 135/95 Scale reps loading as needed to get maintainable output for all 10 rounds. WOD: 2) Halting Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Halting Snatch pull to just below the Knee and hold for 2 seconds, then complete the lift. 3) Snatch Push Press: 4 sets of 5 Rest 90-120 seconds between sets. Goal is heavier than last week. 4) AQAP: 12-9-6 Muscle-ups 21-15-9 Power Cleans 135/95 100-75-50 Double-unders Extra Work: 5)  AQAP: 21-15-9 Strict HSPU 500m Row Perform a 500m Row after each set of HSPU’s. 6) Strict Chest-to-bar Pull-ups: 10 minute EMOTM Pick a rep count you can maintain…

*The Open Is HERE Pre Class: 1) Clean: 5 sets of 3 T+G Warm-up as needed. Ret 2-3 minutes between sets. All reps full Squat. No dropping the bar between reps. 2) Hang Clean High-Pull: 3 sets of 5 Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:30 5 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 4 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal…

*The Open Is HERE WOD: 1a) 7 minute Up Ladder: 1 Power Snatch 135/95 3 Bar Facing Burpees Ladder goes 1+3, 2+6, 3+9, and so on until 7 minutes is up. Part B Start immediately after Part A. 1b) 7 minutes to Establish a Max: Snatch + Hang Snatch Rest 10 minutes 2a) 14 minute AMRAP: 20/15 Calories Rowed 45 Toes-to-bar 20/15 Calories Rowed 30 Wall Balls 30/20 20/15 Calories Rowed 15 Power Cleans 185/135 20/15 Calories Rowed Max Muscle-ups Part B starts immediately after Part A. 2b) 7 minute to Establish a Max: Overhead Squat from the Rack Rest 10 minutes 3) 30-20-10 – AQAP: Strict Handstand Push-ups 100 Double-unders 100 Double-unders after each set of Handstand Push-ups. 4) 30ft Side-to-Side Wall Facing Handstand Walk: 5 sets Walk sideways along a wall 30ft, then back 30ft. Rest 90-120 seconds between sets. 5) Ring Support: 5 sets of 30 seconds…

*The Open Is HERE Pre Class: 1) Power Clean + Squat Clean: Establish a Max for the Day Warm-up as needed. Rest as needed between sets/attempts.  2) Back Squat: Every 2:30 4 @ 70-80% 3×4 @ 75-85% Warm-up as needed. Pick weights based upon feel. Perform this on a running clock. 3) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% This should be a continuation of your Back Squats, starting at 10:00 on the clock. Pick weights based on feel. WOD: 4) Sumo Speed Deads: 2 Reps Every 1:30 x 10 sets Warm-up as needed. Use 50% of your 1RM Deadlift and approximately 25% of your 1RM Deadlift in Band Tension (that’s both bands together). Goal is absolute speed, focusing on locking out hard. Reset your start position between reps, make sure both are pulls from a dead stop. Add 5-10% Band Tension. 5) AQAP: 16-12-8-4…