Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute Up Ladder: 3 Dumbbell Thrusters 25/15 2 Rope Sit-to-stands Workout  is performed 3+2, 6+4, 9+6, 12+8, 15+10, and so on until 7 minutes is up. 1b) 10:00 – 17:00 – 7 minute Up Ladder: 3 Dumbbell Hang Squat Cleans 25/15 3 Box Jump Overs 24/20 Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up. 1c) 20:00 – 27:00 – 7 minute Up Ladder: 3/side Alternating Dumbbell Plank Rows 25/15 20 Heavy Rope Single-unders Workout is performed as 3+20, 6+40, 9+60, 12+80 and so on until 7 minutes is up. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5/side Single Arm Dumbbell Press @ Tempo 1-0-2 + 4/side Single Leg Vertical Leaps Dumbbell Press can be done standing or seated, reference last week, perform it the same way, try to work a little heavier if possible, even if it’s just for a few sets. For the Vertical Leaps work on not only jumping off one foot but also landing and absorbing on one foot. If you’re comfortable do the Vertical Leaps holding onto a couple of light Dumbbells. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 10 Supinated Bent Over Barbell Rows + 10 Banded Face Pulls Build loading as deemed fit for the Bent Over Rows…focus on position over loading first though. The goal should be to try and maintain a back angle as close to parallel with the…

WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…

WOD: 1a) 0:00 – 12:00 – 12 minute EMOTM: Odd – 5-10 Push-ups + 10-20 second Bottom of Push-up Hold Even – 3-5 Strict Pull-ups + 10-20 Hollow Rocks Pick reps you can maintain for all 6 cycles. For the Push-up Hold the goal it to be just off the floor. 1b) 15:00 – 30:00 – Every 1:30 x 10 sets: 3 Push Press + 10 Kettlebell Upright Rows + 15 Hollow Rocks Push Press build loading as deemed fit. For the KB Upright rows, this is a single Kettlebell with both hands on the bell. Use a weight that allows you to keep things strict. 1c) 30:00 – 40:00 – AQAP: 2k Row/Ski OR 4K C2 Bike OR 4800m Assault Bike OR 1 Mile Run Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on position over speed. For…

WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3 Deadlifts + 30 second D-Ball Bear Hold Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day. Reference last week for loading and work to build a little heavier…doesn’t mean top end has to be heavier, could mean bring your bottom sets up. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 50ft/side Kettlebell Carry (1 Farmers + 1 Overhead) Pick some heavy loading and make this difficult for your self. You should have 1 Kettlebell in the Farmers Position and one in the Overhead Position. 2) AQAP: 60 Ball Slams 40/30 40 Knees-up 20 Burpees Extra Work: 3) Cable Flat Bar Upright Rows: 3 sets of 30 Rest 90-120 seconds…