Category: Move

WOD: 1) AQAP: 1 mile Run 25 Rope Sit-to-stand 100 Dumbbell Front Squats 25/15 This is a chipper, you must complete all the reps of one movement before moving onto the next. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1) Every 3:00 x 7 sets: 5 Deadlifts + 5 Dumbbell Strict Press + 15 Banded Pull Throughs + 50ft Slider Plank Drag Perform this as a superset moving from one movement to the next. Build the Deadlift loading as deemed fit along with the Strict Press loading. Focus on good positioning on the Pull-Through. You should be getting around 1 minute of Rest each round. 2) 3 rounds AQAP: 27 Kettlebell Swings 35/26 21 Knees-up 15 Burpees Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. 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

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scap Pull-ups w/Pause at Top 10 Banded Lat Press Down w/Pause at Hips 30 Single-unders or Double-unders Work through at a Warm-up pace focusing on position and activation. For the Lat Press Down use a Orange or Purple band (no PVC Pipe), perform just holding onto the band. 1b) 6:00 – 21:00 – 15 minute EMOTM: 1 – 5-8/side Single Arm Ring Row 2 – :20-30 second Chin Over Bar Hold 3 – 15-20 Banded Upright Row For the Chin-Over Bar hold use bands as needed if you don’t have the strength to perform this un-assisted. Pick reps/efforts you can maintain…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1) Every 4:00 x 5 sets: 100m Sled Drag @ Bodyweight + 200m Run w/Slam Ball 40/30 Scale as needed so you get around 1 minute of Rest. 2) 10 minute AMRAP: 15 Ball Slams 40/30 15 Wall Balls 14/8 Extra Work: 3) Seated L Alternating Leg Raises: 4 sets of 20/side Rest 90-120 seconds between sets. Seated on the floor, prop yourself up on your hands, pick-up one leg as high as you can, and then alternate to the other for all the reps. Make sure to keep your hips stacked under your shoulders. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE