Category: Move

*Classes are cancelled today due to the snow. The gym will be open for Open Gym format, please come in and train, and take your time getting there. **Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Odd – 10 Kettlebell on Back Good Mornings + 20 Mountain Climbers Even – 8 Bent Over Pause Kettlebell Rows + 10 Tuck Crunches Perform the Good Morning holding the Kettlebell by hanging it over your shoulder. For the Bent Over Row, perform this with a single Kettlebell with both hands. Pause at the chest/sternum for 1-2 seconds each rep. Keep loading fixed or build loading through the 5 cycles. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets: Odd – 5/side Single…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 30 second Stink Bug Hold + 8 Supinated Pause Ring Rows Pick a position you can maintain for all 30 seconds in the hold. For the Ring Rows pause at the chest for 3 seconds on each rep. 1b) 14:00 – 28:00 – Every 1:00 x 14 sets: Odd – 10/side Piston Floor Press Even – 5/side Bird Dog Bench Row For the Piston Press, starting in the locked out position, lower one Dumbbell, then as you go to press that Dumbbell back up start to lower the other arm so your reps are alternating in a Piston like fashion. For the Bird Dog Bench Row focus on position and balance first,…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 50ft Heavy Dog Sled Push Heavy. Use a loading that takes you 20-30 seconds to push across the room. Build loading each set as deemed fit. Stagger starting on either Part A, B or C depending on the size of the class.  1b) 7:00 – 14:00 – 7 sets of :40 ON/:20 OFF: Dumbbell Man Makers One Man Maker is a Push-up, Row Right, Row Left, Clean, Shoulder-to-Overhead. Perform as many reps as possible in 40 seconds. Make sure you are setting your back and bracing appropriately as you jump to the start of the Clean position from the plank. 1c) 14:00 – 21:00 – 7 minute AMRAP: 20 Banded Pull-Throughs 20 Abmat…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) Every 1:00 x 24 sets: Station 1 – 20 Landmine Lumberjack Squats Station 2 – 10 Dumbbell Farmers Box Step-ups @ 24/20 Station 3 – 10/side Single Arm Kettlebell Side Bends Station 4 – 10 Alternating Lateral Lunges Pick loading that you can maintain or build upon for all 4 movements for the 6 cycles. Lumberjack Squats are high volume so keep the weight light. For the Step-ups goal is first to work that higher box, we should see the hip below the knee ideally. Lateral Lunges add load in the goblet position as deemed fit, but focus on position and range of motion first, loading second. 2) 3 rounds for Max Reps: 40 seconds Ski/Bike/Run/Row Cals 20 seconds Rest 40…