Category: Move

*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) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 2) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired. 4) AQAP: 15 Burpees Into… 3 rounds of 15 D-Ball…

*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) 20 minute Up Ladder: 1 Rope Sit-to-stand 3 Burpees 5 Shoulder-to-Overhead 65/45 Workout is perform 1/3/5, 2/6/10, 3/9/15, 4/12/20, and so on until 20 minutes is up. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Build as heavy as deemed fit. Keep it strict. 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) Single Leg Good Morning: 6/side Every 2:00 x 5 sets Focus on positioning over loading, start with a PVC pipe if needed. Perform all reps on 1 side before switching to the other. 3) 9 minute AMRAP: 21-15-9 Box Jumps 24/20 21-15-9 Push-ups Extra Work: 4) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. 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) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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,…

*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 7:00 x 6 sets: Odd – 3 minutes Ski/Bike/Row + 2 minutes Burpees + 1 minute Knees-up/Toes-to-bar + 1 minute Rest Even – 3 minutes Ski/Bike/Row + 2 minutes Kettlebell Swings 35/26 + 1 minute Dumbbell Floor Press 35/25 + 1 minute Rest Scale as needed. No rest time to transition between movements. These are 6 minute efforts with 1 minute Rest. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE