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) 3 x 5 minutes AMRAP – 2 minutes Rest: 10 Thrusters 95/65 20 Alternating Single Arm Hang Dumbbell Snatch 50/35 40 Double-unders Score each 5 minutes piece as it’s own individual workout. Don’t hold back, get after it. Extra Work: 2) Kipping Pull-ups: 10 minutes Practice Work on any facet of a Kipping Pull-up 3) Band Pull Aparts: 100 not for time Switch between over and underhand every 10 reps. 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) Front Alternating Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat or a little heavier than last week. Alternate legs each rep. 2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets These should be done as a continuation of your Lunges. Add load if deemed fit. 3) 13 minute AMRAP: 55 Deadlifts 135/95 55 Wall Balls 20/14 55 Calories Row/Bike/Ski 55 Push-ups Extra Work: 4) Double-unders: 10 minutes Practice Goals should be to work to 100 unbroken. 5) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 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) 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,…

* Schedule for today, 3/15 is the following… 5:45 AM Class Cancelled 7:00 AM-1:00 PM Open Gym Evening Classes As Normal Please check Facebook for any changes ** 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: Movement 1 – 5/side Split Kneeling Single Arm Dumbbell Press Movement 2 – 5-10 Strict Pull-ups/Ring Rows Movement 3 – 10-15 V-Ups Pick reps and loading you can maintain for all 7 rounds of each movement. Split Press is opposite arm of the forward leg. 2) 4 rounds for Max Reps: 40 seconds Row/Bike/Ski 20 seconds Rest 40 seconds Box Jumps 24/20 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Extra Work: 3) Crab Walk: Accumulate 500ft Emphasis on quality, not speed. 4) Hip…

* 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: 1a) 2 Muscle Clean + Push Press: Every 1:00 x 5 sets Start around 60% of your 1RM. Build as heavy as deemed fit. Reset the bar on the floor between reps. 1b) Power Clean + Push Press: Every 1:00 x 5 sets Build upon your loading in 1a. Build as heavy as deemed fit. 1c) Clean and Jerk: Every 1:00 x 5 sets Continue to build upon your loading from 1b. All reps are Full Squat and Split Jerk. 1d) Clean Pull: 3 Reps Every 2:00 x 3 sets These should be done around 100% of your 1RM Clean. Build as deemed fit. Reset on the floor between reps. This should be…