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) Pause Back 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 1/30/17 for loading. 2) Back 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 1/30/17 for loading. 3) 10 minute AMRAP: 10 Burpees 20 Kettlebell Deadlifts 53/35 30 Air Squats Extra Work: 4) Box Step-ups w/Medball: 10 minutes w/20/14 @ 24/20 Perform this at a smooth and steady aerobic pace, if you have a heart rate monitor goal should be to stay in…

* The Open Is Coming HERE WOD: 1) 3 rounds for Max Reps: 3 minute AMRAP: 6 Thrusters 65/45 12 Box Jump Overs 24/20 Rest 2 minutes 3 minute AMRAP: 20 Deadlifts 65/45 10 Calories Row/Ski/Bike Alternate between the two 3 minute AMRAP’s for a total of 3 x 3 minute AMRAP of each Couplet. Record scores for each piece. 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 WOD: 1) Pause Front Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Reference 1/27/17 for loading. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole. 2) Front Squat: 7 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Reference 1/27/17 for loading. 3) 15 minute AMRAP: 15 Wall Balls 14/8 12 Ball Slams 40/30 9 Knees-up Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE 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, 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…

* The Open Is Coming HERE WOD: 1) Every 2:00 x 7 sets: 5 Push Press + 5-15 Pull-ups Warm-up as needed. Push Press is done from the floor. Start around 60-70% of your 1RM Push Press and climb as deemed fit. For the Pull-ups pick a quantity you feel you can maintain for all 7 sets. 2a) 7 minute AMRAP: Dumbbell Burpees 25/15 Immediately Into 2b) 7 minute AMRAP: Max Calories Row/Ski/Bike For the Dumbbell Burpee standard literally think about doing a Burpee with Dumbbells in your hands. The Dumbbells must come to the floor, and your entire chest body must come to the ground, from there the Dumbbells must finish overhead standing tall. How you get from Point A to Point B is up to you. Extra Work: 3) Abmat Sit-ups: 100 for time Keep track of time and attempts to complete. For results post detailed weights, reps,…