Category: Move

WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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 Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…

*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… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Rep Push Press 3:00 – 6:00 – 30 Push-ups + Max Kettlebell Swings 35/26 6:00 – 7:00 – Rest Even… 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Rep Push Press 3:00 – 6:00 – 30 Abmat Sit-ups + Max Heavy Rope Single-unders 6:00 – 7:00 – Rest Scale movements as needed. You should be getting at least 60 seconds on your Max Rep movements. For the Push Press build loading as deemed fit through the course of the workout. Perform the Push Press from the floor….

*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 7 sets: 5 High Box Jumps + 20 second Assault Bike Sprint Start at a moderate height on the box. Build as deemed fit, but be careful as your legs fatigue. 2) Every 1:30 x 7 sets: 3/side Dumbbell Renegade Row + 100ft Dumbbell Front Rack Carry Renegade Row is a Push-up + a Row on each side. 3) 10 minute AMRAP: 20 Wall Balls 14/18 15 Ring Rows 10 Double Dumbbell Ground-to-Overhead For the Dumbbells you can either Clean + Jerk or Muscle Snatch from between the legs. Extra Work: 4) Pausing Wide Grip Cable Lat Pull Down: 4 sets of 8 Rest 2-3…

*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 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc. 2) Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc. 3) 4 rounds for Max Reps: 40 seconds Ski/Bike/Row/Run 20 seconds Rest 40 seconds Medball Squat Cleans 20/14 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 10/side Rest 90-120 seconds between sets. Perform all reps…

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1a) 7 minute AMRAP: 7 Ring Rows 21 Air Squats Rest 3 minutes 1b) 7 minute AMRAP: 7 Burpees 21 Kettlebell Swings 35/26 Rest 3 minutes 1c) 7 minute AMRAP: 15 Air Squats 12 Kettlebell Swings 35/26 9 Ring Rows 6 Burpees Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE