Category: Sport

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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,…

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Every 2:00 x 7 sets: 5 Bench Press + 5-15 Pull-ups/Ring Rows Warm-up as deemed fit. Start around 60-70% of your 1RM for the Bench Press. For the Pull-up/Ring Row pick a quantity of reps you can maintain for all 7 sets. Pull-ups can be strict, kipping, chest-to-bar, etc. 2) 4 rounds for Max Reps: 1 minute Kettlebell Swings 70/53 1 minute Box Jumps 24/20 1 minute Row/Bike/Ski Extra Work: 3) Single Arm Dumbbell Row: 3 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc….

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Snatch: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps are full Squat. Drop and reset between every rep. 2) Clean and Jerk: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. Drop and reset between reps. 3) 8 minute AMRAP: 20 Alternating Single Arm Dumbbell Snatch 35/25 40 Double-unders Extra Work: 4) Rope Climb: 10 minute EMOTM Pick a rep quantity you can maintain for all 10 minutes. If you don’t have a proficient Rope…

* The Open Is Coming HERE…Note for the Next 5 Friday’s 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) Pause Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 1/30/17 for loading. 2) Back Squat: 5 Reps every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. Reference 1/30/17 for loading. 3) AQAP:  21 Power Cleans 95/65 21 Bar Facing Burpees 15 Hang Squat Cleans 95/65 15 Bar Facing Burpees 9 Squat Cleans 95/65 9 Bar Facing Burpees Extra Work: 4) Box Step-ups w/Medball: 10 minutes w/20/14 @ 24/20 Perform this at a smooth and steady aerobic pace, if you…

* The Open Is Coming HERE WOD: 1) 3 rounds for Max Reps: 3 minute AMRAP: 6 Thrusters 95/65 12 Box Jump Overs 24/20 Rest 2 minutes 3 minute AMRAP: 10 Power Snatch 95/65 10 Calories Row/Ski/Bike Alternate between the two 3 minute AMRAP’s for a total of 3 x 3 minute AMRAP of each Couplet. Record scores for each piece. Extra Work: 2) Ring Dips: 10 minute EMOTM Kipping, strict, assisted. Pick a rep range you can maintain for all 10 sets. 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