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) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 4) 10 minute AMRAP: 20 Wall Balls 20/14 15 Pull-ups 10 Double Dumbbell Ground-to-Overhead 35/25 For the Dumbbells you can either Clean + Jerk or Muscle Snatch from between the legs. Extra Work: 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between…

*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 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc. 2) Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc. 3) 4 rounds for Max Reps: 40 seconds Ski/Bike/Row/Run 20 seconds Rest 40 seconds Medball Squat Cleans 30/20 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 4) Assault Bike – 5 sets of: 5 rounds of… 20 seconds Easy 20 seconds Moderate…

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1a) 7 minute AMRAP: 7 Pull-ups 21 Air Squats Rest 3 minutes 1b) 7 minute AMRAP: 7 Burpees 21 Kettlebell Swings 53/35 Rest 3 minutes 1c) 7 minute AMRAP:  15 Air Squats 12 Kettlebell Swings 53/35 9 Pull-ups 6 Burpees Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 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 for the next 5 weeks, 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: Muscle Clean + Hang Muscle Clean + Push Press + Push Jerk Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean + Low Hang Clean + Jerk Continue to build loading from complex 1. 3) 20 minute AMRAP: 8 Knees-up 10 Single Arm Dumbbell Hang Clean + Press 35/25 14/12 Calories Ski/Bike/Row Extra Work: 4) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on positioning over load. 5) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 2-3 minutes between sets. Build as heavy…

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 Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1…