Category: Move

WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) 3 rounds AQAP: 10 D-Ball Over the Shoulder 70/50 20 Burpees 40 Air Squats Extra Work: 3) 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

WOD: 1a) 7 minute Up Ladder: 3 D-Ball Over Shoulder 70/50 3 Push-ups Rest 3 minutes 1b) 7 minute Up Ladder: 3 Shoulder-to-Overhaed 65/45 3 Ring Rows Rest 3 minutes 1c) 7 minute Up Ladder: 3 Calories Row/Ski/Bike 3 Burpees For each piece the rep scheme is 3+3, 6+6, 9+9, and so on until the 7 minute window is up. Extra Work: 2) Waiters Walk: 4 x 50ft/side Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Front Rack Split Squats: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 5 reps on one leg before switching to the other. Build as heavy as deemed fit. 2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets This should be done as a continuation of your Split Squats starting at 10:00 on the clock. Work as heavy as possible, focus on maximum hip hinge, and minimal knee bend. 3) 10 minute AMRAP: 9 Thrusters 45/35 35 Single-unders Extra Work: 4) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps,…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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,…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 21 minute EMOTM: Station 1 – 5 Bench Press Station 2 – 5-10 Strict Pull-up/Ring Row Station 3 – 20-40 second D-Ball Bear Hug Hold For the Bench Press start around 60% of your 1RM and climb as deemed fit. For the Pull-ups and D-Ball hold pick output/weight you can maintain for all 7 rounds. 2) 12 minute AMRAP: 15 Box Jumps 24/20 12 Kettlebell Deadlifts 70/53 9 Knees-up Extra Work: 3) Kettlebell Windmill: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE