Saturday Wod 2.24.18

Reminder here that the goal is not necessarily to increase fitness through the open. Rather to keep the gains you’ve made up to this point throughout the open. So give each portion good effort with the reduced volume. A. 5 Tough Sets Front Squat x 2 Go heavy here guys, make these count B. Start […]

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Thursday Wod 2.22.18

Today’s session is not meant to be super intense. The idea is to loosen up and get the blood pumping, but not overdo it. Think 50-70% intensity through the conditioning. A. Spend 20 Minutes Working Your Greatest Mobility/Core Strength Weakness B. 10 Minutes EMOM Squat Snatch x 1 @50-60% of 1RM C. For Time 7 […]

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Wednesday 2.21.18

Off Day Switching things around a bit here. There will be a light workout programmed for Thursday. The idea is to be fresh for Friday. The goal is not to feel sluggish coming off a rest day. Thursday’s workout won’t be taxing.

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Tuesday Wod 2.20.18

A. 10 Minutes EMOM Deadlift x 3 Loop a 2” Band Around The Barbell Perform These at 275/185# B. 3 Sets Barbell Good Morning x 8 3 Sets Glute Ham Raise x 5 C. 3 Rounds For Time Run 800 Meters 25 Handstand Pushups (Strict Or Kipping) 25 Toes To Bar

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Monday Wod 2.19.18

From here on out, the idea to prioritize intensity as volume will drop a bit throughout the open. So give each session your best effort but understand that you need to be fresh each Friday. Make sure you are doing your part to recover as well as possible. Mobilizing, eating to recover, and doing the […]

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Saturday WOD 2.17.18

A. Spend 15 Minutes Practicing Your Weakest Movement or Skill B. Establish a 1RM Clean C. 3 Rounds For Time 7 Cleans 245/165# (Power Or Squat) 25 GHD Sit-ups D. After Resting Enough To Recover From Part B. 10 Minutes EMOM Min 1 – 10 Erg Facing Burpees Min 2 – Max Calorie Row Assuming […]

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Friday Wod 2.16.18

A. Open Workout 17.5 10 Rounds For Time 35 Double Unders 9 Thrusters 95/65# I don’t envision this workout coming again in the open. Rather, I just want you guys to do it again to continue to increase confidence. For those of you that have been training diligently, you will improve your score.   B. […]

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Wednesday Wod 2.14.18

Note – If you plan to workout with one of the normal classes, warm-up with them. A. Establish a 1RM Jerk B. For Time 30 Shoulder To Overheads 45 Hang Power Cleans 60 Deadlifts Use 155/105# C. 3 Rounds, Not For Time V-up x 20 Handstand Walk 100′ 15 Triple Unders (Mainly Just Accessory Stregnth/Skill […]

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