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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Strict Press + 5-10 Push-ups or Ring/Bar Dips Strict Press performed from the floor. Work to build your loading each set. For the Push-up/Dip pick a movement and quantity of reps that you can maintain for all 5 sets. 1b) 10:00 – 20:00 – 8 minute AMRAP: 10 Deadlifts 95/65 20 Box Jumps 24/20 2 minute Rest period after finishing to transition to your next part. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5-10 Knees-up/Toes-to-bar + 5 Pendlay Row Pick a rep count you can maintain for the Knees-up/Toes-to-bar. For the Pendlay Row…

*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 – 50ft Farmers Carry + 30 second Bar Hollow Hang Even – 1/side Kettlebell Turkish Get-up Warm-up as needed. Pick a weight and stick with it for the Farmers Carry. Turkish Get-up’s build as heavy as deemed fit. Start on your non-dominant arm. 2) 10 minute AMRAP: 50 Heavy Rope Single-unders 15 Ball Slams 40/30 10 Ring Rows Extra Work: 3) Seated Neutral Grip Cable Row: 3 sets of 20 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: 1) Tempo Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. 2) Tempo Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. 3) Back Rack Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Alternate legs each rep. Build as heavy as deemed fit. 4) 5 rounds AQAP: 40 seconds…

*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) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunge 25/15 200 Heavy Rope Single-unders 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 – 2 Deadlifts Even – 30 second D-Ball Hold Warm-up as needed. Build loading from last week. Work as heavy as possible on the D-Ball Holds. 2) 1-2-3-4-5-6-7-8-9-10 – AQAP: Dumbbell Front Squats 25/15 Bar Facing Burpees Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE