Category: Move

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1) Every 3:00 x 7 sets: 50m Heavy Dog Sled Push + 10-20 Ball Slams  Load sled and pick reps so that you end up with around 1 minute of rest. 2) 3 rounds AQAP: 300m Run 21 Knee Push-ups 15 Dumbbell Goblet Squats 50/35 Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 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 2:30 x 4 sets: 7 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: 7 Back Squats Reference past weeks for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Lateral Box Step-Overs We will by 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. Use a box that puts your knee and hip in line…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) 10 rounds AQAP: 200m Run 15 Box Jump Overs 24/20 12 Kettlebell Swings 35/25 2 Rope Sit-to-stand Scale as needed. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 1:30 x 14 sets: Odd – 5/side Dumbbell Piston Press + 10 Banded Tricep Press Downs Even – 5 Deadlifts + 10 Russian Kettlebell Swings Pick weights you can at least maintain for all 7 sets. Feel free to build loading as deemed fit. Piston Press should be done standing, both Dumbbells at the shoulder, Press one over head, then as you bring one Dumbbell down initiate pressing the other overhead, moving like a Piston. 2) 8 minute AMRAP: 15 Dumbbell Thrusters 25/15 50 Heavy Rope Single-unders Extra Work: 3) Cable Wide Grip Lat Pull Down: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Concept Cardio Concept Cardio 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. If you’re looking for active recovery, perform the Concept Cardio class at easy to medium pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE