Category: Move

*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 – 10:00 – Every 2:30 x 4 sets: 5 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 2:30 x 4 sets: 5 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 Slider Reverse Lunges 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…

*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) “Helton” – 3 rounds AQAP: 800m Run 30 Dumbbell Hang Squat Cleans 25/15 30 Burpees Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed for desired stimulus. This isn’t for time, but for quality/activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1) Every 1:30 x 14 sets: Odd – 5 Bench Press + 20 seconds Hard Ski Erg Even – 20 Russian Kettlebell Swings + 10 Box Jumps Build the Bench Press each round as deemed fit. Use a fixed weight/height for the Swings and Box Jumps. 2) 10 minute AMRAP: 21 Wall Balls 14/8 15 Knees-up 9 Deadlifts 115/75 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE 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

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 8-12 Strict Pull-ups + 15-25 Hollow Rocks w/PVC Overhead Pick reps you can maintain. Use a band as needed for assistance on the Pull-ups. 1b) 10:00 – 26:00 – 4 rounds of :40 ON/:20 OFF: 1 – Dumbbell Plank Rows  2 – Banded Face Pulls 3 – Bench Lying Dumbbell Lat Pull Overs  4 – Active Hollow Bar Hang Share a bench as needed and start on different stations. While these are all max reps, slow things down and focus on quality, position, and activation of the movements. 1c) 28:00 – 40:00 – 12 minute AMRAP: 6 Strict Press 65/45 200m Run 12 Sumo Deadlift High-Pulls 65/45 200m Run Extra Work: 2) Cable Rope Skull Crushers: 4 sets of…