Category: Sport

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Front Rack Split Squats: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 5 reps on one leg before switching to the other. Build as heavy as deemed fit. 2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets This should be done as a continuation of your Split Squats starting at 10:00 on the clock. Work as heavy as possible, focus on maximum hip hinge, and minimal knee bend. 3) 10 minute AMRAP: 9 Thrusters 65/45 35 Double-unders Extra Work: 4) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Kipping Pull-ups: 10 minutes Practice Work on any facet…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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 Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 21 minute EMOTM: Station 1 – 5 Bench Press Station 2 – 5-10 Strict Pull-up/Ring Row Station 3 – 20-40 second D-Ball Bear Hug Hold For the Bench Press start around 60% of your 1RM and climb as deemed fit. For the Pull-ups and D-Ball hold pick output/weight you can maintain for all 7 rounds. 2) 12 minute AMRAP: 15 Box Jumps 24/20 12 Deadlifts 155/105 9 Toes-to-bar Extra Work: 3) Kettlebell Windmill: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over loading. 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) 2 Hang Muscle Snatch + 1 Overhead Squat: Every 1:00 x 5 sets Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. 2) Halting Snatch + Hang Power Snatch: Every 1:00 x 10 sets Done as a continuation of Part 1. Pull to just below the knee and hold for 3 seconds, then finish the lift, full squat. Then drop to the hang for rep 2. Perform all reps from the same hang position of your choice. Build as heavy as deemed fit. 3) Snatch Pull: 5 Reps Every 2:00 x 3 sets Done as a continuation of Part 2. Work at around 100%…

* The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) 10 rounds for Max Reps: 30 seconds Burpees 30 seconds Rest Extra Work: 3) Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 4) Assault Bike: 4 x 5000m Rest 3 minutes between efforts. For results post detailed weights,…