Category: Sport

*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: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 2a) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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…

*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) 8 sets of: 2 minutes Ski/Bike/Row/Run 40 seconds Max Wall Balls 20/14 20 seconds Rest 40 seconds Max Kettlebell Swings 53/35 20 seconds Rest 40 seconds Max Box Jumps 24/20 20 seconds Rest Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip, support, assisted, etc. 3) GHD Sit-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 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 Snatch + Hang Muscle Snatch + 2 Snatch Push Press + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) 2 Snatches + Hang Snatch: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset between the two Snatches. All reps full Squat. 3) 10 minute AMRAP: 12 Calories Ski/Bike/Row 21 Thrusters 65/45 12 Calories Ski/Bike Row 21 Pull-ups Extra Work: 4) Wide Grip Lat Pull-Down: 3 sets of 30 Rest 90-120 seconds between sets. Use a weight you can be strict for the first 20 reps, and then use…

*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) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 2) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Back Rack Front Foot Elevated Reverse Lunge: 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. Set elevation height as desired. 4) AQAP: 15 Bar Facing Burpees Into… 3 rounds of 21…

*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) 20 minute Up Ladder: 1 Rope Climb 15ft 3 Burpees 5 Shoulder-to-Overhead 95/65 Workout is perform 1/3/5, 2/6/10, 3/9/15, 4/12/20, and so on until 20 minutes is up. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Build as heavy as deemed fit. Keep it strict. 3) D-Ball Bear Hug Hold: Accumulate 3 minutes Keep track of time and attempts to complete, heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE