Category: Sport

*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 10:00 x 4 sets: 4 minutes Ski/Bike/Row/Run 1 minute Dumbbell Deadlifts 50/35 1 minute Push-ups 1 minute Box Jumps 24/20 1 minute Burpees Max output each set. Focus on your pacing on the machine. Hold a pace that is tough for the 4 minutes, leaves you working and breathing, but not blown-up getting off the machine and transitioning to your next movements. Extra Work: 2) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on position over speed. 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 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 Snatch + Hang Muscle Snatch + 2 Snatch Balance Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Snatch + Low Hang Snatch + Overhead Squat Continue to build loading from the first Complex. No dropping the bar between reps. 3) 3-3-4 minute AMRAP – 1 minute Rest: 30 Wall Balls 20/14 20 Toes-to-bar Max Power Snatch 95/65 Extra Work: 4) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. 5) Single Arm D-Handle Cable Pull Down: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. For results…

*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) 1 Pause Front Squat + 2 Front Squats: Every 2:00 x 7 sets Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading. 2) Back Rack Box Step-ups: 10/side Every 3:00 x 3 sets No alternating, perform all reps on 1 leg before switching to the other. Setup the box so your knee is in line with your hip when your foot is on the box. 3) 7 minute Up Ladder: 3 Hang Power Cleans 135/95 10 Double-unders Workout is 3+10, 6+20, 9+30, and so on until 7 minutes is up. Extra Work: 4) Elevated Kettlebell Sumo Stance Romanian Deadlift: 3 sets of 15 Rest 90-120 seconds between sets. Stand…

WOD: 1a) 9 minute AMRAP: 30 Single Arm Overhead Dumbbell Lunges 50/35 10 Burpees 3 Rope Climbs 15ft Rest 2 minutes 1b) 6 minute AMRAP: 21 Single Arm Overhead Dumbbell Lunges 50/35 7 Burpees 2 Rope Climbs 15ft Rest 2 minutes 1c) 3 minute AMRAP: 15 Single Arm Overhead Dumbbell Lunges 50/35 5 Burpees 1 Rope Climb 15ft For all sets of Lunges split the reps between your two arms. Extra Work: 2) Wide Grip Lat Pull Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) GHD Sit-ups: 4 sets of 15 Rest 90-120 seconds between sets. Scale volume as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: Halting Clean High-pull + Muscle Clean + Front Squat + 2 Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps. Hold for the Halt 3 seconds at the knee. 2) Every 1:30 x 7 sets: Clean Pull + 2 Clean + Jerk Continue to build loading from the first complex. Reset on the floor between all reps. 3) 9 minute AMRAP: 15-12-9 Thrusters 75/55 15-12-9 Pull-ups 30 Double-unders Extra Work: 4) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on position over load. 5) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on position over speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE