Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Chin-ups x 6-8 reps 2- Single Leg Romanian Deadlifts x 6 each leg Slow and Controlled. If stable and balanced, add weight with an empty barbell, single or double dumbbell. Conditioning: 30 Double Dumbbell Box Step-overs 50/35 30 Strict Handstand Push-ups 30 Single Arm...Read More
Mobility: Thoracic Openers Midline/Stability: Every Minute on the Minute x 12min. Work for 30-45sec each minute. 1- Copenhagen Side Plank R 2- Paloff Press R 3- Copenhagen Side Plank L 4- Paloff Press L *Hold one in front rack position and other in farmer’s position Conditioning: As Many Rounds and Reps as Possible in 14min...Read More
Barbell Warm-up Strength: Every 2min x 10min (5 sets) Thruster x 3 reps From the rack Conditioning: 15-12-9 Hang Power Snatch 115/75 Lateral Burpees Over the Barbell 400m Run 15-12-9 Hang Power Clean 135/95 Toes to Bar Or 15-12-9 Hang Power Snatch 75/55 Burpees 400m Run 15-12-9 Hang Power Clean 75/55 Hanging Knee RaisesRead More
Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More
Warm-up Strength: Every 2min x 10min (5 sets) Sumo Deadlift x 5 reps Start at 50% and build to something moderately heavy but still touch n go. Conditioning: For Rx ring dips, make sure your biceps are touching the rings at the bottom and you get to full extension and lockout before going into the...Read More
We will be running this workout in all classes on Friday March 15th. RX and SCALED FOUNDATIONS All for time:5 rounds of:10 thrusters, weight 110 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of:7 thrusters, weight 27 bar muscle-ups Time cap: 15 minutes♀ 65, 95 lb (29, 43 kg)♂ 95, 135 lb (43, 61 kg...Read More
If you are signed up for The Open and are focused on performing well tomorrow, then today should be an active recovery day. Just get a light sweat and don’t do anything too taxing. i.e. stroke rate row Mobility: Shoulders Skill: Handstand Holds Conditioning: Option 1) As Many Rounds and Reps as Possible in 18min...Read More
Warm-up Strength: 3 sets 1-1-2 Dumbbell Bench Press x 6 reps Rest 30sec Strict Horizontal Ring Rows* x 8 reps Rest 30sec *These can be very difficult depending on your setup. Make them as tough as possible while still maintaining very strict mechanics (no kipsies!) Conditioning: Every Minute on the Minute x 20min 1- 10...Read More
Barbell Warm-up Olympic Lifting: Take 15min to build to today’s heavy, unbroken complex of: Power Clean + Hang Squat Clean + Front Squat + Jerk Conditioning: Focus is on barbell cycling. Fast, efficient, unbroken reps while still hitting all standards of movement. Keep the barbell close to you on the way up as well...Read More
Warm-up Strength: No percentages, go by feel today. Every 2min x 10min (5 sets) Back Squat x 5 reps Conditioning: No Rx today. These are movements that would come up on Friday so take this time to practice a weight and a skill variation that is challenging. You may vary the pulling movement each round...Read More
