We are very excited to partner with TYR, an industry leader in both apparel and footwear for functional fitness. TYR Sport was established in 1985 to provide the competitive swim market with new, innovative technical swimwear. Since its inception, TYR has grown to exist as one of the world’s most recognizable swimming and fitness brands....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: Ankles Skill: Double-unders If proficient, work on crossovers, triples, or drag/heavy rope DUs. Conditioning: Option 1)...Read More

Warm-up Full Body Strength: Every 90sec x 30min (4 sets) of:
 1- Dumbbell Lunges x 20 reps any way you want* 2- 5 Strict Pull-ups + Banded Lat Pull Downs in remaining 60sec 3- Wall Balls x 20 unbroken reps* 4- 8 Tempo Push-ups @1111* + Banded Triceps Press Downs in remaining 60sec 5- Flutter...Read More

Barbell Warm-up Olympic Lifting: Last week was a Power Clean. Take 12min to build to today’s heavy Power Snatch. Conditioning: Use 60% of today’s (not all time) heavy Power Snatch As Many Rounds and Reps as Possible in 10min of: 30/24 Assault Bike Buy-in Then, 8 Power Snatch 32 Double-unders *Score is your rounds and...Read More

Warm-up Strength: Front Squat + Back Squat Every 2min x 8min (4 sets) 3 Front Squats @70% immediately followed by 5 Back Squats Complete 3 front squats, rack the barbell and immediately complete 6 back squats Conditioning: Do not drop the barbell off your back on the back squat. If you do, it’s a 15...Read More

Please read all of the workout standards HERE. We will be running this workout in all classes on Friday March 1st. For time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9...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: Hips Midline/Stability: Every Minute on the Minute x 12min. Work for 30-45sec each minute 1- Copenhagen...Read More

Barbell Warm-up Olympic Lifting: Build to a heavy Split Jerk Every 2min x 16min (8 sets) Suggested reps: 3,2,2,1,1,1,1,1 Conditioning: As Many Rounds and Reps as Possible in 10min of:300m Run 15 Box Jump Overs 24/20 10 Strict Handstand Push-upsRead More

Barbell Warm-up Olympic Lifting: Take 12min to build to today’s heavy Power Clean Conditioning: Option 1) Use 55% of today’s (not all time) heavy Power Clean 21-15-9 Power Cleans Pull-ups/Chest to Bar Pull-ups/Bar Muscle-ups Option 2) Use 55% of today’s (not all time) heavy Power Clean 21-15-9 Power Cleans Pull-upsRead More

Warm-up Strength: Build to a heavy Back Squat Every 2:30 x 20min Suggested loading below. But go with whatever works for you in terms of # of reps. Set 1 – 5 reps @ 55%Set 2 – 3 reps @ 65%Set 3 – 1 rep @ 75%Set 4 – 1 rep @ 85%Set 5 –...Read More