Category: Move

*New Squat Cycle HERE **2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. ***The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Tempo (3-0-1) Front Rack Split Squat These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up. 1c) 18:00 – 26:00 – Every 2:00 x 4…

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 20 minute Up Ladder: 20 Heavy Rope Single-unders 5 Knees-up 3 D-Ball Bear Squats 70/50 This is a ladder workout, first round as written above is 20/5/3, next round is 40/10/6, next round 60/15/9, next round 80/20/12, and so on until time is up. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 7/side Single Arm Dumbbell Bench Press + Support Warm-up as needed. Use something that is heavy and is going to challenge you. This drill is performed like so…get both Dumbbells into the top lock-out position, then perform 7 repetitions on one arm, while keeping the other Dumbbell in the locked-out support position. Once 7 reps are complete perform your reps on the other side while supporting on the arm you pressed with first. Make sure you initiate each set on your weaker pressing arm. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 7/side Single Arm Dumbbell Bent Over Row + 20-30 second Hanging Hollow Hold Just a single Dumbbell for…

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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…

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 6:00 x 7 sets: 1:40 Max Calories Ski/Bike/Row/Run :20 Rest :40 Max Push-ups :20 Rest :40 Max Kettlebell Swings 35/26 :20 Rest :40 Max Dumbbell Shoulder-to-Overhead 35/25 1:20 Rest Scale as needed. Focus on your transitions and making sure you getting reps in right at go! Extra Work: 2) Abmat Sit-ups: 8 x :20 ON/:10 OFF Keep track of total reps completed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE