Category: Sport

WOD: 1a) 0:00 – 12:00 – Every 2:00x  6 sets: Set 1 – 6 Front Squats Set 2 – 4 Front Squats Set 3 – 2 Front Squats Set 4 – 6 Front Squats Set 5 – 4 Front Squats Set 6 – 2 Front Squats Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of. Reference last week for loading and try and build a little heavier. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Lateral Box Step-ups w/Dumbbells @ Farmers Position Start 12″ or so from the box so you’re truly having to step laterally. Ideally working with a box that puts knee and hip in line. Perform all 5 reps on 1 side then switch to the other. 1c) 20:00 – 23:00…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) 2 rounds of: 2 minutes Max Dumbell Front Rack Lunges 50/35 2 minutes Max D-Ball over the Shoulder 100/70 2 minutes Ring Dips 2 minutes Alternating Single Arm Hang Dumbbell Squat Snatch 50/35 2 minutes Max Box Jump, Step Down 24/20 5 minutes Easy Ski/Bike/Row/Run Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round. Extra Work: 2) Hanging Active Ring Hold: 9 sets of 30 seconds Rest 60 seconds between sets. Rotate through Pronated, Neutral, and Supinated each round. 3) Bike Erg: 20 minutes Easy @ Damper 1 Active recovery pace, get some meters and low end conditioning in and flush…

*Classes are cancelled today due to the snow. The gym will be open for Open Gym format, please come in and train, and take your time getting there. **Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 10:00 – Establish a Heavy Complex for the Day: 3-Position Snatch Performed as High-Hang, Above the Knee, Floor. You choose your rest and the number of sets you’d like to hit. You have 10 minutes to establish a heavy complex for the day. All reps are full Squat. 1a) 11:00 – 21:00 – Establish a Heavy Complex for the Day: 3-Position Clean Performed as High-Hang, Above the Knee, Floor. You choose your rest and the number of sets you’d like to hit. You have 10 minutes to establish a heavy complex…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 30 second Stink Bug Shoulder Taps + 5-8 Strict Supinated Chest-to-bar Pull-ups Pick a position you can maintain for all 30 seconds in the hold. For the Chest-to-bar Pull-ups add load/assistance as deemed fit. 1b) 14:00 – 28:00 – Every 1:00 x 14 sets: Sets 1-5 – 2 Pause Jerk Dips @ 100% of 1RM Jerk Sets 6-14 – 1 Split Jerk w/Pause in Catch Pause Jerk Dips hold the bottom of the Dip for 2-3 seconds each rep. For the Split Jerks start around 60-70% of your 1RM and build as heavy as deemed fit. Hold the Split position in the catch for 2-3 seconds before recovering. 1c) 28:00 – 35:00 –…