3-27-18

3-27-18

WARM-UP 2Min Row 1Min Ankle Stretch 1Min Calf Stretch (30/30) 1Min Partner Front Rack Stretch 1 Set -15 Deadlifts -10 Power Cleans -15 Front Squats STRENGTH EMOM-every 90secs for 15mins -1 Squat Clean + 1 Front Squat *Add weight each set if able...

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3-26-18

3-26-18

THE 2018 OPEN HAS COME TO A CLOSE!!! CONGRATS TO EVERYONE FOR COMPLETING ALL 5 WORKOUTS AND TAKING THE CHALLENGE! -Now is the time we sit here and say “Ok well I know what to work on….time to attack my weaknesses for next year!”...

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3-23-18

3-23-18

NOTE FOR 18.5 -If youre doing the wod on Saturday you can hit the active recovery workout below or just roll/stretch at a minimum! -If you need to come in and do 18.5 today you can come to any class and hit it, if youre not doing the Open and you...

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3-22-18

3-22-18

WARM-UP EMOM-every min for 9mins 1st Min- 30sec Hollow Hold 2nd Min- 30sec L-Sit Ovhd Plate Hold 3rd Min- 30sec Ring Pull-Ups   STRENGTH AND CONDITIONING EMOM-every minute for 28mins 1st Min- 6 Strict Pull-Ups (Weighted if able) 2nd Min- 6...

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3-21-18

3-21-18

SCHEDULE OF EVENTS FOR THE FINAL WEEK OF THE OPEN!!! -THURSDAY WILL BE A NORMAL “TOUGH” WORKOUT DAY ____________ -FRIDAY WILL BE OUR ACTIVE RECOVERY/CARDIO DAY! (ANYONE THAT CANT TO DO 18.5 SATURDAY YOU CAN COME IN TO DO IT TODAY BUT...

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3-20-18

3-20-18

SCHEDULE OF EVENTS FOR THE FINAL WEEK OF THE OPEN!!! -THURSDAY WILL BE A NORMAL “TOUGH” WORKOUT DAY ____________ -FRIDAY WILL BE OUR ACTIVE RECOVERY/CARDIO DAY! (ANYONE THAT CANT TO DO 18.5 SATURDAY YOU CAN COME IN TO DO IT TODAY BUT...

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3-19-18

3-19-18

SCHEDULE OF EVENTS FOR THE FINAL WEEK OF THE OPEN!!! -THURSDAY WILL BE A NORMAL “TOUGH” WORKOUT DAY ____________ -FRIDAY WILL BE OUR ACTIVE RECOVERY/CARDIO DAY! (ANYONE THAT CANT TO DO 18.5 SATURDAY YOU CAN COME IN TO DO IT TODAY BUT...

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3-16-18

3-16-18

WARM-UP 3 Sets -60sec Row -30sec Handstand Hold -10 Deadlifts (add weight each set- build slowly and light, should not be close to the wod weight) WORKOUT 18.4 For Time: 21-15-9 -Deadlift (225/155) -Handstand Push-Up 21-15-9 -Deadlift (315/205)...

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3-15-18

3-15-18

WARM-UP 15Min Coach Led Mobility Session CONDITIONING WORK 4 Rounds -20/15 Cal Assault Bike -50′ Slam Ball Bear Crawl Push (60/40) (+70/50) -20/15 Cal Row -50′ Slam Ball Bear Crawl Push (60/40) (+70/50) -200M Run *Rest 3Mins between...

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3-14-18

3-14-18

WARM-UP 25′ Inch Worm 50′ Alternating Deep Lunge 75′ Alternating High Kicks 100′ Running Butt Kicks 300M Jog STRENGTH 3 Sets (20min Cap) 1. Sled Pull-100M 2. Alternating DB Lunges- 100′ Unbroken *Rest no more than...

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3-13-18

3-13-18

WARM-UP -Partner Assisted Front Rack Stretch-60secs -then- 2 Sets -30sec Dead hang Ring Stretch / 30secs of Ring Pull-Ups -30 Plank Shoulder Taps -30 Straight Arm Jumping Jacks STRENGTH Strength Ladder: Get as far as you can in the allotted time!...

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3-12-18

3-12-18

LAST DAY TO GET IN YOUR 18.3 OPEN SCORES! _________________________ FINAL 2 WEEKS OF THE OPEN, LETS FINISH STRONG AND ENJOY THE PROCESS!!! -WEEK 5 WE WILL BE DOING 18.5 ALL TOGETHER ON SATURDAY THE 24TH STARTING AT 9AM *COOKOUT AFTER AND WE WILL...

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