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: 1) Halting Clean High-Pull + Muscle Clean + Front Squat + Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt below the knee for 3 seconds. 2) Clean Pull + Clean + Hang Clean: Every 1:30 x 7 sets Continue to build loading from Complex #1. 3) 9 minute AMRAP: 21-15-9 Deadlifts 155/105 21-15-9 Push-ups Extra Work: 4) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. 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 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) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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,…

*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) Every 7:00 x 6 sets: Odd – 3 minutes Ski/Bike/Row + 2 minutes Burpees + 1 minute Knees-up/Toes-to-bar + 1 minute Rest Even – 3 minutes Ski/Bike/Row + 2 minutes Kettlebell Swings 53/35 + 1 minute Dumbbell Floor Press 50/35 + 1 minute Rest Scale as needed. No rest time to transition between movements. These are 6 minute efforts with 1 minute Rest. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work…

*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) Every 1:30 x 7 sets: Halting Snatch High-Pull + Muscle Snatch + Snatch Balance + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Snatch Pull + Snatch + Hang Snatch Continue to build loading from complex 1. Build as heavy as deemed fit. 3) 7 minute AMRAP: 15 Thrusters 65/45 15 Pull-ups Extra Work: 4) False Grip Ring Rows: 4 sets of 8 Rest 90-120 seconds between sets. Add load as deemed fit. 5) V-Ups: 4 sets of 10-20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work…

*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) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. 2) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. 3) Back Box Step-ups: 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. Setup the box so your knee is in line with your hip when on the…