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) 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 minute AMRAP: 10 Burpees 20 Russian Kettlebell Swings 53/35 Extra Work: 3) D-Ball Bear Hug Hold Bulgarian Split Squats: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Build as heavy as possible. 4) Row – 3…

* 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) 20 minute AMRAP: 10 Front Squats 135/95 20 Kettlebell Swings 70/53 40 Double-unders Extra Work: 2) D-Ball Bear Hug Hold: 7 x :30 ON/:30 OFF Load as heavy as possible. 3) Ring Dips: 10 minute EMOTM Banded or Assisted or Kipping. Pick a rep count you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** 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 Alternating Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat and climb as deemed fit. Alternate legs each rep. 2) Romanian Deadlift: 10 Reps Every 2:00 x 5 sets These should be done as a continuation of your Front Rack Lunges. Start around 30-40% of your 1RM Deadlift. Build as deemed fit, but focus on positioning and activation over loading. 3) 10 minute Up Ladder: 3 Squat Snatch 95/65 3 Pull-ups Extra Work: 4) Hip…

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** 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…

*Looking for some new gear. LuluLemon will be here Friday, March 10th for Open Workout 17.3 doing a trunk sale. Stop in and grab some new gear! ** 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 – 6 Dumbbell Z-Press Movement 2 – 5-10 Strict Pull-ups or Ring Rows Movement 3 – 20-40 Double-unders For the Z-Press and Pull-ups pick a rep count that you can maintain for all 7 sets. Pick a quantity of Double-unders that you can maintain, if you can’t do them then practice for 40 seconds each round. 2) 9 minute AMRAP: 27 Wall Balls 20/14 18 Push-ups 9 Deadlifts 135/95 Extra Work: 3) Crab Walk: 500ft not for time Break up…