Category: Move

*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: 1) Every 1:30 x 14 sets: Odd – 4 Deadlifts Even – 6/side Single Leg Kettlebell Deadlifts Warm-up as needed. Work to build heavier than last week on the Deadlift. For the Single Leg KBDL’s focus on position over loading. Goal should be to perform all reps on 1 side without putting your foot down to balance, and then switching. 2) 20 minute AMRAP: 8 Knees-up 10 Single Arm Dumbbell Hang Clean + Press 25/15 14/12 Calories Ski/Bike/Row Extra Work: 3) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform all reps on 1 side before…

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 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 weight and somewhere between 1…

*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: 1) Every 10:00 x 4 sets: 4 minutes Ski/Bike/Row/Run 1 minute Dumbbell Deadlifts 35/25 1 minute Push-ups 1 minute Box Jumps 24/20 1 minute Burpees Max output each set. Focus on your pacing on the machine. Hold a pace that is tough for the 4 minutes, leaves you working and breathing, but not blown-up getting off the machine and transitioning to your next movements. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on position over speed. 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 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: 1) Every 1:30 x 7 sets: 10 Alternating Jumping Lunges + 30 second Bottom of Good Morning Hold w/Empty Barbell Focus on explosiveness on the lunges and positioning on the Good Morning hold. 2) Every 1:30 x 7 sets: 50ft Double Kettlebell Overhead Carry + 100ft Double Kettlebell Front Rack Carry + 150ft Double Kettlebell Farmers Carry Performed as a complex. No setting the bells down, same weight for all 3 movements. 3) 3-3-4 minute AMRAP – 1 minute Rest: 30 Wall Balls 14/8 20 Knees-up Max Ball Slams 40/30 Extra Work: 4) Single Arm D-Handle Cable Pull Down: 4 sets of 10/side Rest 90-120 seconds between sets….

*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: 1) 1 Pause Front Squat + 2 Front Squats: Every 2:00 x 7 sets Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading. 2) Back Rack Box Step-ups: 10/side Every 3:00 x 3 sets No alternating, perform all reps on 1 leg before switching to the other. Setup the box so your knee is in line with your hip when your foot is on the box. 3) 7 minute Up Ladder: 3 D-Ball Over the Shoulder 70/50 10 Heavy Rope Single-unders Workout is 3+10, 6+20, 9+30, and so on until 7 minutes is up. Extra Work: 4) Elevated Kettlebell Sumo Stance Romanian Deadlift: 3…