Author: Jade

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) Back Rack Lunges: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Alternate legs each rep. Build as heavy as possible. Reference 11/18/16 for loading. 2) Good Morning: 15 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 20-30% of your 1RM Deadlift. Increase loading as deemed fit. Focus on positioning and stretch over loading. Reference 11/18/16 for loading. 3) 7 minute Up Ladder: 3 Thrusters 65/45 3 Pull-ups Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Hip Extension: 4 sets of 10…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches,…

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 4 Strict Press + 6 Push Press: Every 2:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Strict Press. Build as heavy as deemed fit. The goal should be to establish a 4RM Strict Press for the day and then follow it up with the 6 Push press. 2a) 7 minute AMRAP: 28 Wall Balls 20/14 28 Kettlebell Swings 70/53 28 Push-ups Rest 3 minutes 2b) 7 minute AMRAP: 14 Wall Balls 20/14 14 Kettlebell Swings 70/53 14 Push-ups Extra Work: 3) Hollow Hold: Accumulate 3-5 minutes Keep track of total time and attempts to complete. 4) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up. For results…