Category: Move

*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3 Inchworm + 4 Pause Shoulder Plank Taps + Calf Stretch Station 2 – (3x) Halt at Knee Clean Pull + Above The Knee Power Clean + Push Jerk Station 3 – 40 seconds Hollow to Superman Transitions Athletes not familiar with the Olympic lifts used a PVC pipe. Athletes that are Olympic Lifting today should be using a barbell for warm-up. Get moving, focus on positions and getting your body prepped. 1b) 14:00 – 32:00 – Every 1:00 x 18 sets: Sets 1-7 (14:00 – 21:00) – 10-15 Double Dumbbell Sumo Stance Deadlifts Sets 8-14 (21:00 –…

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 20:00 – Every 1:00 x 20 sets: Station 1 – 40 seconds Machine Easy > Moderate Station 2 – 20-30 Hollow Rocks Station 3 – 40 seconds Box Step Ups (Bodyweight) Station 4 – 40 Seconds D-Ball Bear Hold or Double DB Front Rack Hold Station 5 – 5/side Single Arm Dumbbell/Kettlebell Floor Press Tempo (3.1.0) Big extended warm-up and movement piece today. Use this as an opportunity to focus on some positions, activation in certain movements, and all around beautiful quality of movement. 1b) 25:00 – 35:00 – Every 2:00 x 5 sets: 10/side Half Kneeling Single Arm Dumbbell Strict Press + 20 Medball Russian Twists Use a loading for both movements that you can perform unbroken for the 5 sets, or build upon the loading. Perform as a superset hitting movements back-to-back….

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1- 5 PVC Pass Through + 10 Quad Stretch 2- (3-4x) Halt at Knee Snatch Pull + Above The Knee Power Snatch + Snatch Balance If you’re not familiar with the Snatch yet grab a PVC pipe. If you’re more comfortable with the movement, feel free to grab whatever barbell you feel is appropriate to warm-up with. 1b) 15:00 – 33:00 – Every 1:00 x 18 sets: Sets 1-7 – 10-15 Mini Band Landmine Rows Pause At Chest Sets 8-14 – 5-8/side Single Arm Pause At Chest Ring or Bar Rows Sets 15-18 – 10-15 Banded @ Rig Deadbugs For each movement work to pick a weight/rep scheme that you can maintain for all sets in a row. You might build in loading, but given the movements…

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Glute Bridge Up With Mini Band 10 Good Morning With Mini Band 10 Pause Air Squats With Mini Band :30 Seconds Machine Focus on good positioning and getting your Glutes firing. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 5-10/side Single Arm Dumbbell/Kettlebell Front Squats 10 Alternating Lateral Lunges with Bodyweight/Dumbbell/Kettlebell 1:00 Machine Start at a moderate load for the Front Squats and build loading as deemed fit based on your reps performed and overall capacity. For the Lunge focus on range of motion first and foremost, if you can load them great, if you need assistance, also great, do what is appropriate for you as an athlete. The minute on the machine should be at a moderate pace, or if you want to work harder…