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) 21 minute AMRAP: 30 Shoulder-to-Overhead 95/65 30 Burpees 30 Calories Ski/Bike/Row Extra Work: 2) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on position over load. 3) 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

*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) Clean High-Pull + Hang Clean High-Pull + Hang Muscle Clean + 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) Halting Clean + Hang Clean + Jerk: Every 1:30 x 7 sets Continue to build loading from Complex 1. Halt should be a 3 second hold below the knee. 3) 14 minute AMRAP: 50 Double-unders 20 Overhead Squats 75/55 50 Double-unders 24 Push-ups 50 Double-unders 20 Alternating Dumbbell Snatch 50/35 50 Double-unders 24 Pull-ups Extra Work: 4) Walking Lunges: 5 minutes @ Moderate Tempo Get some clean reps in, focus on positioning and activation. 5) Dumbbell…

*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: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Strict Press + 5-10 Push-ups or Ring/Bar Dips Strict Press performed from the floor. Work to build your loading each set. For the Push-up/Dip pick a movement and quantity of reps that you can maintain for all 5 sets. 1b) 10:00 – 20:00 – 8 minute AMRAP: 10 Deadlifts 135/95 20 Box Jumps 24/20 2 minute Rest period after finishing to transition to your next part. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5-10 Knees-up/Toes-to-bar + 5 Pendlay Row Pick a rep count you can maintain for the Knees-up/Toes-to-bar. For the Pendlay Row…

*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: Snatch High-Pull + Hang Snatch High-Pull + Hang Muscle Snatch + 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: Halting Snatch + Hang Snatch Continue to build loading from the first complex. Halt just below the knee for 3 seconds. Both reps full Squat. 3) 10 minute AMRAP: 50 Double-unders 15 Power Snatch 75/55 10 Pull-ups Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Muscle-up. 5) Seated Neutral Grip Cable Row: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps,…