Category: Move

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) 4 rounds AQAP: 400m Run 30 Wall Balls 14/8 20 Knees-up Extra Work: 2) Band Pull Aparts: 100 not for time Focus on positioning and activation. 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 the Next 5 Friday’s 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) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 2/3/17 for loading. 2) Front Squat: 5 Reps every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 2/3/17 for loading. 3) 15 minute AMRAP: 10 Burpees 15 Ball Slams 40/30 20 Box Jumps 24/20 Extra Work: 4) Good Morning: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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,…

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Every 2:00 x 7 sets: 5 Bench Press + 5-15 Pull-ups/Ring Rows Warm-up as deemed fit. Start around 60-70% of your 1RM for the Bench Press. For the Pull-up/Ring Row pick a quantity of reps you can maintain for all 7 sets. Pull-ups can be strict, kipping, chest-to-bar, etc. 2) 4 rounds for Max Reps: 1 minute Kettlebell Swings 35/26 1 minute Box Jumps 24/20 1 minute Row/Bike/Ski Extra Work: 3) Single Arm Dumbbell Row: 3 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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 – 5 Deadlifts Movement 2 – 15 Russian Kettlebell Swings Movement 3 – 3/side D-Ball Bear Hug Alternating Lunges Warm-up as needed. For the Deadlift reference your last 2 weeks of loading. Start at a moderate weights and climb. For both the Swings and Lunges pick a weight that is difficult but manageable for the 7 rounds. 2) 8 minute AMRAP: 20 Ball Slams 40/30 80 Single-unders Extra Work: 3) 3 rounds not for time: 50ft Crab Walk 50ft Bear Crawl 50ft Inch Worm 50ft Alligator Crawl Focus on your positioning and use this to work on your mobility. For results post detailed weights,…