• THE OPEN: First workout is announced TONIGHT at 8pm. Watch it HERE. We will do the Open workouts on Fridays. You can redo or make up the workouts on Sunday mornings from 9-10am (Open Gym) OR Mondays (4-5:30pm). NOT during class times.
• NO YOGA: There will be no yoga for the next 5 weeks during The Open. Instead we will have Open Gym for any athletes wanting to redo or make up Friday’s workout. Yoga will resume Sunday April 1st.

“Flight Simulator”
5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

Then

“Shake It Fast”
AMRAP 10
5 Snatches (95/65)
3 Muscle Ups

WOD Guidance & Goal: “Flight Simulator” is meant for double under practice. Scaling options could be a) increasing reps by 1 instead of 5, OR b) doing sets of single-single double or single-double, increasing by 1 rep. If you have consistent and consecutive double unders you’re aiming to complete the rep scheme in as little time as possible minimizing mess ups. “Shake It Fast” is a light weight snatch. Unbroken 5 reps EVERY round. Ring muscle up or strict pull ups and dips.

Post Time and Rounds to Comments. Compare Score HERE for “Flight Simulator”

Power clean + Power Jerk 7×3

Front squat 7×3 75-85%

• THE OPEN: First workout is announced Thursday night at 8pm. Watch it HERE. We will do the Open workouts on Fridays. You can redo or make up the workouts on Sunday mornings from 9-10am (Open Gym) OR Mondays (4-5:30pm).
• NO YOGA: There will be no yoga for the next 5 weeks during The Open. Instead we will have Open Gym for any athletes wanting to redo or make up Friday’s workout. Yoga will resume Sunday April 1st.

“Meant to be”
3 Rounds:
800 Meter Run
25 Push Ups
15 Hang Power Cleans (185/135)

WOD Guidance & Goal: Yes, we’re back outside! Push the run, you can recover during the push ups. Choose a weight for the cleans that’s moderately heavy (75% 1 rep max.) Complete 5 consecutive reps when you’re fresh and 3 reps during the workout. The stimulus is a grind. Workout will take close to 15 minutes.

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3 rounds:
1000m moderate
100m easy
200m easy
50m sprint
200m easy
50m sprint
200m easy

• THE OPEN: First workout is announced Thursday night at 8pm. Watch it HERE. We will do the Open workouts on Fridays. You can redo or make up the workouts on Sunday mornings from 9-10am (Open Gym) OR Mondays (4-5:30pm).
• NO YOGA: There will be no yoga for the next 5 weeks during The Open. Instead we will have Open Gym for any athletes wanting to redo or make up Friday’s workout. Yoga will resume Sunday April 1st.

“You Owe Me”
4 Rounds:
30 Sit Ups
15 Deadlifts (155/105)
30 Meter Handstand Walk

WOD Guidance & Goal: xChoose a weight for the deadlifts that you can do 15 consecutive reps for the first round. Aim to complete the workout in 10-15 minutes. 

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“Bum Bum Tam Tam”
5 Rounds
AMRAP 3:
10 Front Squats (165/115)
10 Box Jumps (24/20)
Max Calories on Rower
Rest 3 Mintues

WOD Guidance & Goal: xFront Squats should be unbroken but challenging reps 7-10. Each round is a sprint. A equal work to rest ratio is your opportunity to push as hard as possible. There is plenty of time to recover. 

Post Calories to Comments.

5 rounds
3 min moderate
2 min easy
1 min slow

Power Snatch 7×3

Snatch Balance 7×3

Overhead Squat 7×3

NO YOGA TOMORROW

“Man of the Woods”
5 Rounds
Every 3 Minutes Complete:
5 Snatches (165/115)
35 Double Unders

WOD Guidance & Goal: xFor the snatch, choose a weight that is heavy but form is spot on. Practice double unders but complete all work within 2-2:30. Have anywhere between :30 to 1 minute to rest before the next interval begins.

Post Weight to Comments.

• NO YOGA SUNDAY 2/18

“Flannel”
EMOM 15
Min 1: 7 Back Squats (225/155)
Min 2: 250/200 Meter Row
Min 3: Rest

WOD Guidance & Goal: xWeight for back squats is around 60-70% of your 1 rep max. Every set must be straight. Fast sprint on the rower no pacing. Rest is built in. 

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4 rounds:
:30 heavy sled push, 1 min easy jog/row
rest 3 minutes
4 rounds:
:20 heavy sled push, :40 min easy jog/row
rest 3 minutes
4 rounds:
:10 heavy sled push, :20 easy jog/row

*heavier sled push each new set of sled pushes

• THIS SUNDAY 2/18: No Yoga
• Nutrition Challenge: GET MEASURED!

“Say Something”
AMRAP 20
400 Meter Run
4 Rope Climbs
12 Burpees

WOD Guidance & Goal: RUNNING!! Push the run. Recover between rope climbs. If you don’t have a rope climb or four seems like too many, today is the day to TRY rope climbs and scale back the number. Burpees, jump down and jump up to practice Open standards. Target 3+ rounds.

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3 rep heavy snatch

3 rep heavy clean and jerk

3×15 Romanian deadlift

• THIS SUNDAY 2/18: No Yoga
• NUTRITION CHALLENGE: Get measured!

Bench Press
5×5, across at 70%

“Higher Higher”
AMRAP 12
20 Sit Ups
10 Right Arm Overhead Lunges (50/35)
10 Left Arm Overhead Lunges (50/35)

WOD Guidance & Goal: Across means, the 5 sets of 5 reps are at the same weight. The Bench press should feel moderately heavy the first two sets. Sets 3-5, reps 4 and 5 will feel heavy. For the AMRAP 12, choose a weight that you can do 10 lunges straight with both arms every round. Aim for 5 plus rounds.

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6 rounds:
200m fast, 100m walk, 100m sprint, walk 100m

• SUNDAY 2/18: NO YOGA
• Nutrition Challenge Ends TONIGHT!

“Sauce”
With a Partner
5 Rounds Each:
15/10 Calorie Bike
15 Kettlebell Swings (70/53)
15 Pull Ups

WOD Guidance & Goal: These are sprints. Leave nothing in the tank when it’s your turn. The rest is built into the workout. Minimize your personal rest during your working rounds. Partner one will complete a round while partner two rests. Then partner two will do one round. Each athlete completes five rounds. The bike should take less than :45 seconds. Scale calories so you’re off the bike before the minute mark. Kettlebell swings should be straight on at least the first round and pull ups completed in at least sets of 5. 

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