Category: Competition

WOD: Session A: 1) Every 2:00 x 7 sets: 3 Front Squats @ 70-75% Warm-up as needed. Pick a weight and stay fixed for all 7 sets. Use a loading that is smooth and snappy, no sticky spots on the way up. 2) 4 sets – 5:00 ON – 1:00 OFF – AMRAP: A – 15/10 Calories Assault Bike + 50′ Dumbbell Farmers Carry Walking Lunges 100/70 B – 15/10 Calories Assault Bike + 10 Burpee Over 48″ Box/Wall C – 15/10 Calories Assault Bike + 25ft/side Single Arm Dumbbell Front Rack Lunge 100/70 D – 40/30 Calories Assault Bike + Max Dumbbell Burpee Power Cleans 50/35 Scale as needed.  3) Seated Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Sit on a box that puts you hip and knee in line at parallel. Focus on position over loading. 4) Single Arm Front Plank…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) The Bar “Standard” – AQAP: 30 Clean and Jerks 135/95 30 Bar Muscle-ups 30 Snatches 135/95 Barbell lifts are anyway anyhow. Time cap of 12 minutes. Scale as needed. 2) 5 rounds – 3:00 ON/1:00 OFF: 15/12 Calories Ski Erg 5/side Dumbbell Push Press 90/60 15 Toes-to-bar Max Overhead Squats 155/105 Treat this as a pacing piece, work for consistency across your rounds. Scale as needed. 3) 4 rounds for Quality: 20 GHD Sit-ups 50ft/side Single Arm Kettlebell Farms Carry 10/side Single Arm Tall Kneeling Landmine Press Load as desired, rest as needed between movements and rounds. 4) Mobility: 30 minutes The week is over, spend time on your tighter, more beat-up areas, also think ahead for Monday which is a higher volume…

*Classes are cancelled today due to the snow. The gym will be open for Open Gym format, please come in and train, and take your time getting there. **Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: Session A: 1) Every 2:00 x 6 sets: 5 Yoke Bottoms-up Squats Warm-up as needed. Build as heavy as deemed fit. Make sure you start with your hips below parallel like any normal squat, de-load the yoke between each rep. 2) Clean and Jerk: A – Work up to a Moderately Heavy Triple <75% B – Work up to a Moderately Heavy Double <85% C – Work up to a Moderately Heavy Single You choose the rest and number of sets on this. Don’t spend all day on this, 20-30 minutes max. All reps…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. Swim: 1) Warm-up: 1 x 100yd Breast Stroke 2 x 50yd Pull 4 x 25yd Kick Rest as needed between efforts and parts. 2) AQAP: 6 x 25y – 10 seconds Rest 5 x 50y – 20 seconds Rest 4 x 75y – 30 seconds Rest 3 x 100yd – 40 seconds Rest 2 x 150yd – 50 seconds Rest 1 x 200yd – Max Effort Rest as needed before cool down. Perform these sets as one continuous piece. 3) 5 Minute Cool Down: Stroke is your choice. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) Every 1:00 x 12 sets – Split Jerk: Sets 1-4 – 3 Reps Sets 5-8 – 2 Reps Sets 9-12 – 1 Rep Goal is no misses. Work with loading that allows overall clean/proper movement patterns. 2) 3 sets of: 100ft Handstand Walk 10/8/6 Bench Press 100 Double-unders 5 Strict Paralette Handstand Push-ups Rest 3 minutes between sets. Athlete chooses the load for the Bench Press, increase weight each set as the reps go down. For the Strict Handstand Push-ups, guys should have one Hi-Temp 45lb Plate with an Abmat, ladies one 45lb and one 25lb Hi-Temp plate with an Abmat. Scale as needed. 3) Assault Bike: A – 3 x 40/30 Calories – 3 minutes Rest B – 2 x 30/20…