Category: Move

* 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: Movement 1 – 2 Speed Deadlifts @ Lasts Week Weight + Purple Bands Movement 2 – 5 Depth Jumps Movement 3 – 10-20 Calorie Row For the Deadlifts use last weeks weight + Purple Bands + Orange Bands. Setup in the cage and perform the lifts with bands attached to pins. All 7 sets at the same weight. Jumping lunges alternate each rep and focus on maximum height on the jump. Pick an output on the Row that takes you about 40 seconds. 2) 7 minute AMRAP: 15 Dumbbell Thrusters 25/15 50 Single-unders Extra Work: 3) Crab Walk: Accumulate 500ft For quality not time. For results post detailed weights,…

* 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) 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) 10 rounds for Max Reps: 30 seconds Burpees 30 seconds Rest Extra Work: 3) Good Morning: 4 sets of 15 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

* 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) 3 x 5 minutes AMRAP – 2 minutes Rest: 10 Thrusters 45/35 20 Alternating Single Arm Hang Dumbbell Snatch 25/15 60 Single-unders Score each 5 minutes piece as it’s own individual workout. Don’t hold back, get after it. Extra Work: 2) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. 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 Alternating Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat or a little heavier than last week. Alternate legs each rep. 2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets These should be done as a continuation of your Lunges. Add load if deemed fit. 3) 13 minute AMRAP: 55 Kettlebell Deadlifts 70/53 55 Wall Balls 14/8 55 Calories Row/Bike/Ski 55 Push-ups Extra Work: 4) Double-unders: 10 minutes Practice Goals should be to work to 100 unbroken. 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) 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,…