Category: Move

*Damon will be in tomorrow, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all. WOD: 1) 20 minute EMOTM: 1 – 3 Bench Press 2 – 10 Dumbbell Floor Press 3 – 15 Dumbbell Overhead Tricep Curls 4 – 20-30 second Handstand Holds All the pressing today. Build your Bench Loading as deemed fit…know with all the other work you’ll be under normal loading for 3 reps. Keep your weights fixed for movements 2 and 3. 2) AQAP: 42-30-18 Wall Balls 14/8 21-15-9 Front Squats 65/45 Extra Work: 3) Wide Grip Cable Lat Pull-Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights,…

WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Chin-ups + 10 Band Pull-Aparts Pick a rep count you can maintain for all 6 sets. Use a band as needed. 1b) 9:00 – 30:00 – Every 3:00 x 7 sets: 5 Bent Over Barbell Row 20 seconds Rest 5 Push Press 20 seconds Rest Max Unbroken Kettlebell Swings 35/26 Build the Barbell Row and Push Press as deemed fit. Swings are a max effort set. Swing something that you won’t get more than 25-30 reps with to start…challenge yourself. 1c) 30:00 – 40:00 – Every 2:00 x 5 sets: 10/7 Calories Ski/Bike/Row 10 Burpees Hit these as sprint efforts. Scale reps as needed to keep these under 90 seconds. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc….

WOD: 1) Every 4:00 x 5 sets: 50m/side Suitcase Farmers Carry  + 100m D-Ball Bear Carry Load these appropriately, i.e. heavy. You have 4 minutes to get this done so make it tough, you shouldn’t be carrying everything unbroken the entire time. 2) AQAP: 800m Run 50 Knees-up 30 Ball Slams 40/30 Extra Work: 3) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side and then switch to the other. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference past weeks for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Deficit Front Stepping Lunge We will be working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform these in sets of 5 and then switch legs. You choose the deficit, up to 6″. 2) 8 minute AMRAP: 10 Dumbbell Deadlifts 35/25 20 Air…