Category: Move

WOD: 1) Every 1:30 x 14 sets: Odd – 10 Deadlifts + 5-10 Box Jumps Even – 10 Dumbbell Arnold Press + 5-10 Squat Thrusts Pick moderate loads that you can maintain for all 7 rounds. Goal on the Deadlifts is to work cycling and tempo to build capacity for conditioning work. You pick the reps on the secondary conditioning movement. 2) 8 minute AMRAP: 21 Wall Balls 14/8 7 Rope Sit-to-stand Extra Work: 3) Dog Sled Push: 10 x 25m Rest 90 seconds between efforts. These should be heavy, grinder pushes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: 1a) 5 rounds AQAP: 400m Run 15 Front Squats 65/45 Directly into Part B. 1b) AQAP: 60 Deadlifts 95/65 30 Shoulder-to-Overhead 95/65 Directly into Part C 1c) 3 rounds AQAP: 400m Run 21 Kettlebell Swings 35/26 12 Ring Rows Have fun, work hard, and be thankful you GET to do this. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: 1a) 0:00 – 8:00 – 8 sets of :40 ON/:20 OFF: Odd – Plank Shoulder Taps Even – Abmat Sit-ups Get yourself warmed up and moving. 1b) 8:00 – 20:00 – Every 2:00 x 6 sets: 5 Bench Press + 30 Double-unders or 50 Single-unders Partner up with someone as needed and share a bench. 1c) 20:00 – 28:00 – 8 minute AMRAP: 21 Push-ups or Ring Dips 15 V-Ups 9 Dumbbell Box Step-Overs 35/25 @ 24/20 Scale as needed. Pick the appropriate bodyweight pressing movement that you have capacity for in a conditioning format. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets – Ski/Bike/Row/Run: 1:30 ON :30 OFF Work for hard, but maintainable efforts. Extra Work: 2) Band…

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th WOD: 1) Every 3:00 x 7 sets: 25m/side Suitcase Farmers Carry + 25m/side Single Arm Front Rack Carry + 25m/side Single Arm Overhead Carry Ideally, you’ll likely have 3 different weights for this piece. Make sure to challenge yourself with the loading, otherwise this won’t be very difficult. Pick weights that make you STRUGGLE, this is grunt work combined with some nice cross-chain stability work. 2) 10 minute AMRAP: 15 Ball Slams 40/30 15 Knees-up Extra Work: 3) Flat Bar Cable Upright Row: 3 sets of 30 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

*Schedule for this week…there will be no evening classes on Wednesday, July 3rd, and there will be one class at 9:00 AM on Thursday, July 4th 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 last week for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats Reference last week for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Box Step-ups 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 height…