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) Every 1:30 x 14: Odd – 5 Dumbbell Z-Press + 10-15 Abmat Sit-ups/V-Ups Even – 3/side Kettlebell Windmill Warm-up as needed. Focus on positioning and quality of movement over loading. If you’re lack overhead mobility be smart and safe with the Windmills. 2) 7 minute AMRAP: 15 Thrusters 45/35 15 Ring Rows Extra Work: 3) D-Ball Bear Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 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: 1) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. 2) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. 3) Back Box Step-ups: 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. Setup the box so your knee is in line with your hip when on the…

*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) 21 minute AMRAP: 30 Shoulder-to-Overhead 65/45 30 Burpees 30 Calories Ski/Bike/Row Extra Work: 2) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on position over load. 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. 2) Single Leg Kettlebell Deadlifts: 8/side Every 2:00 x 5 sets Perform all reps on 1 side before switching to the other. Focus on positioning over load. 3) 14 minute AMRAP: 100 Heavy Rope Single-unders 20 Front Squats 65/45 100 Heavy Rope Single-unders 24 Push-ups 100 Heavy Rope Single-unders 20 Ball Slams 40/30 100 Heavy Rope Single-unders 24 Ring Rows Extra Work: 4) Dumbbell Bench Press:  4 sets of 10 Rest 2-3 minutes between…

*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: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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,…