Category: Move

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3-5 Stink Bug Negatives OR 3-5 Handstand Push-up Lowers Focus here is to use a position that you wouldn’t normally be able to press out of, and to lower yourself as slow as possible. Kick-back-up or use your full body if you’re doing Stink bugs to get you back to the top position and repeat. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 10 Dumbbell Floor Press Load as heavy as possible. 1c) 16:00 – 28:00 – Every 3:00 x 4 sets: 1 Strict Press + 2 Push Press + 3 Push Jerk 15…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) Every 1:30 x 14 sets: A – In 60 seconds complete 100ft Heavy Farmers Carry + Max Lateral Hurdle Hops B – In 60 seconds complete 50ft Heavy Plate Push + Max Slam Ball Throw Over Pull-up Bar 40/30 Pick loading that provides efforts of about 30 seconds for both the Farmers Carry and Plate Push. 2) Every 2:00 x 5 sets: 15 Ball Slams 40/30 12 Knees-up 10 Burpees Scale as needed. We’re looking for about 20-30 seconds of Rest. Hit these as “sprinty” efforts. Extra Work: 3) Banded Upright Rows: 100 Reps Take your time, focus on position and activation. Use a band…

We will be sending out an e-mail to see if you’re interested in re-scheduling the Internal Team Competition for Saturday, August 10th. If you’re interested please reply to the e-mail we sent out. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-7-7-5) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side 1+1/4 Single Arm Kettlebell Front Rack Split Squat Perform all reps on 1 leg, then switch to the other. Hold the Kettlebell in the opposite hand of the forward leg. Go down to the floor, come up a 1/4 way and then back down and all the way to the top to make a rep. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets:…

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: 1) 4-5 rounds AQAP: 400m Run 20 Alternating Dumbbell Snatch 35/25 20 Knees-up Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 10 Lying Medball Chest Throw 1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in 20 Banded Hamstring Curls 2) 10 minute AMRAP: 75 Heavy Rope Single-unders 12 Thrusters 45/35 3 Rope Sit-to-stand Extra Work: 3) Band Pull-Aparts: 100…