Category: Move

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts 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….

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) Strict Press: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 5 rounds AQAP: 200m Run 15 Kettlebell Swings 35/26 10 Burpees Extra Work: 3) Hollow Rocks: 100 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) 50m Farmers Carry + 5-10 Ring Rows: Every 2:00 for 10 sets Warm-up as needed. Heavy as possible on the Farmers Carry. Pick a rep count for Ring Rows that you can maintain for all 20 sets. 2) 10 minute AMRAP: 10 Ball Slams 40/30 10 Push-ups 40 Single-unders Extra Work: 3) 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. Post Results/Thoughts To Comments  

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Goal should be heavier than last week. 2) Back Squat: 5 reps Every 2:00 for 5 sets Start at your last Front Squat weight. Build as heavy as deemed fit. Goal should be heavier than last week. 3) AQAP: 21-15-9 Deadlifts 95/65 42-30-18 Abmat Sit-ups 63-45-27 Air Squats Extra Work: 4) Band Pull-Aparts: 100 not for time Focus on positioning and activation. Break into as many sets as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games and T-Shirts HERE WOD: 1) 5 rounds AQAP: 400m Run 20 Ring Rows 10 Thrusters 65/45 Extra Work: 2) V-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments