Take the first 15 minutes to work strength using the ring dip. Choose which “bucket” fits you best and move quickly to accumulate your reps taking rest as needed. If you’re working on getting to support or learning to kip, take a few moments and PRACTICE. Nothing to score here. just do work and get...Read More
For strength work today, find a heavy 2 rep hang power clean. If you’re feeling it, go for a new PR. The met-con is a partner WOD with a “You go, I go” format, get as many rounds and reps with your partner as possible in 20 minutes. Power cleans should be light enough for...Read More
Take a few minutes to build up and prepare for the power snatch work. Power snatch weight should be about 60-75% of a true 1RM power snatch. If you don’t have one – go by feel, but you must be able to hang on for all 5 reps each set. This will tax your grip,...Read More
Just like last Monday will be working gymnastics for strength and skill today. To complete this as prescribed, you’ll do all 9 reps without coming off of the bar. For scaling, select 2-3 gymnastic progressions that fit into what you’re working on. Brand new athletes will do straight sets of ring rows or banded strict...Read More
With Christmas and Hanukkah coming up fast, I wanted to get out a quick post about gym hours. Friday 12/23 “Christmas Eve Eve” Regular daytime schedule with 5:30 open gym. There will be no 6:30pm class Saturday 12/24 “Christmas Eve” 8:00am Country Club 9:00am – 12 Days of X-Mas WOD 10:00am Open Gym Sunday 12/25 Christmas...Read More
Use an EMOM format today to get in some strength work in on the push press. Take some time to build up at the start of class but then keep the weight consistent throughout the 10 sets. Conditioning today is a barbell mix paired with double unders in an interval format. Light weight = move...Read More
Take time at the beginning of class to work on pull-up progressions and kipping skill work. Dial in your pull-ups and get better today. Strength work is built into the WOD today as you’ll be taking your front squats from the GROUND!!! Take a few minutes to build up to your front squat weight and...Read More
In this snake style workout, athlete 1 will row 10 calories, then move to the SDHP, athletes 2 and 3 will start behind athlete 1 and begin work as soon as the station in front of them is available. Multiple athletes may be working at the same time, but at no point will more than...Read More
Start with a complex for strength today, build up to the heaviest that you can handle with good form, your focus today should be on pulling under the bar fast and exploding out of the hole. The met-con is a short one with a high skill movement (muscle -up) Scale today to jumping muscle ups,...Read More
With the Open less than 75 days away, let’s tackle this one workout from 2012. Spend some time before class warming up for push press and drilling your toes to bar. Step-ups are allowed and considered RX today as per Open standards. Have fun! Warm-Up Open WOD Prep Mobilize and Drill T2B Donut your push-press...Read More
