Category: Sport

WOD: 1) AQAP: 10,000m Row, Ski, Run Or 20,000m Concept 2 Bike Or 24,000m Assault Bike Treat this as a time trial, working right at your threshold. If you’re not smashed when you finish this you didn’t try. Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar/Knees-up. 3) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Muscle Snatch + Overhead Squat: 3×2, 4×1, Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles. 2) Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 4 rounds AQAP: 30 Kettlebell Swings 53/35 15 Burpees Extra Work: 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position/quality over load. Perform with a PVC if needed. 6) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Box Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. 2) Box Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. 3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other.  4) 7 minute AMRAP: 10 D-Ball Over the Shoulder 100/70 10 Dumbbell Front Squats 50/35 Extra Work: 5) Cable Hamstring Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 6) Assault Bike: 15 sets 1:00 Nasal Breathing Only 1:00 Normal Breathing at Nasal Breathing Pace Consistent pacing across all 15 sets. For results post detailed weights,…

WOD: 1) 30 minute AMRAP: 20 Push-ups 30 Alternating Single Arm Dumbbell Snatch 50/35 40 Abmat Sit-ups Extra Work: 2) Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Muscle Clean + Hang Muscle Clean + Front Squat + 2 Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Clean + Clean + Jerk: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset between Cleans. All Cleans full Squat. 3) 7 minute Up Ladder: 3 Thrusters 45/35 3 Ring Rows Extra Work: 4) Dumbbell Z-Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for…