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
We will be running this workout in a ll classes on Friday March 8th. Please read the standards BEFORE coming to class so you are fully aware of the requirements. Workout 24.2 As Many Reps as Possible in 20min of: 300m Row 10 Deadlifts 185/125 50 Double-undersRead 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
