Category: Move

*The Open Is HERE **Thursday Night Sefton will be staying at the gym to watch the Open announcement. Anybody who would like to come in and watch please join! WOD: 1) Push Press (7-5-5-3-3-3-2): 1 sets Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 10-20 Abmat Sit-ups Even – 30 seconds Double Kettlebell Overhead Hold This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a number of Sit-ups you can maintain for all 5 sets. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3) 12 minute AMRAP: 12 Wall Balls 14/8 12 Box Jump Overs 24/20 12 Dumbbell Shoulder-to-Overhead 35/25 Extra Work: 4) Single Arm Dumbbell…

*The Open Is HERE WOD: 1) Lateral Single Leg Crossover Box Jump: 5/side Every 1:00 x 10 sets Warm-up as needed. Start with a low box and build as deemed fit. Standing on the foot farthest from the the box jump laterally off one foot landing on the foot closest to the box. At no time should both feet touch the ground. Perform 5 reps on one side, then 5 reps on the other side. 2) Renegade Row: 5 Reps Every 1:00 x 5 sets This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. 1 Rep consists of 1 Push-up + 1 Dumbbell Row on each arm. 3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should…

*The Open Is HERE WOD: 1) Back Squat: Every 2:30 5 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 4 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 8 minute AMRAP: 6 Deadlifts 115/75 12 Burpee Lateral Bar Hops 24 Air Squats 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,…

*The Open Is HERE WOD: 1) 20 minute AMRAP: 1000m Row Buy-In Then AMRAP Remaining Time 20 Kettlebell Swings 35/26 15 Wall Balls 14/8 10 Pull-ups Extra Work: 2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand Rest 90-120 seconds between sets. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open Is HERE WOD: 1) Deadlift: 7 reps Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Single Leg Box Step-ups @ 20″: 8 reps/side Every 1:30 x 4 sets This should be done as a continuation of the Deadlift series, starting your first set of Step-up at 15:00 on the clock. Bar is held in the front rack. Load as heavy as possible. 3) AQAP: 32-24-16-8 Ball Slams 40/30 8-6-4-2 Rope Sit-to-stand Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE