Category: Move

WOD: 1) 30 minute AMRAP: 20 Push-ups 30 Ball Slams 40/30 40 Abmat Sit-ups Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 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) Banded Deadlifts: 2 Reps Every 1:00 x 10 sets @ 50% of Max DL + 20-30% Band Tension Warm-up as needed. Weight should stay fixed for all 10 sets for this. Focus on maximal bar speed. Add 10-20lbs from last week. 2) Farmers Carry: 200ft Every 2:00 x 5 sets Pick a weight you can perform unbroken. 3) 7 minute Up Ladder: 3 Thrusters 65/45 3 Pull-ups Extra Work: 4) Dumbbell Z-Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 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: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 2a) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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, STOH, etc, Sled Drag, Farmers…

*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) 8 sets of: 2 minutes Ski/Bike/Row/Run 40 seconds Max Wall Balls 14/8 20 seconds Rest 40 seconds Max Kettlebell Swings 35/26 20 seconds Rest 40 seconds Max Box Jumps 24/20 20 seconds Rest Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip, support, assisted, etc. 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) Every 1:30 x 14 sets: Odd – 5 Bench Press + 30 second Front Plank Even – 100ft Double Kettlebell Overhead Carry Warm-up as needed. Start around 60% of your 1RM for the Bench Press and build as heavy as deemed fit. Work as heavy as possible on the Overhead Carry, however if you struggle with overhead mobility work light and focus on positioning. 2) 10 minute AMRAP: 12 Calories Ski/Bike/Row 21 Thrusters 45/35 12 Calories Ski/Bike Row 21 Ring Rows Extra Work: 3) Wide Grip Lat Pull-Down: 3 sets of 30 Rest 90-120 seconds between sets. Use a weight you can be strict for the first 20…