Category: Move

*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) o:00 – 10:30 – Every 1:30 x 7 sets: 100ft Farmers Carry + 30 seconds Double-under Practice Farmers Carry should be heavy as possible while moving unbroken. Athletes choice Dumbbell or Kettlebell. Work on your Double-unders, if you have them proficiently then perform 30 each round. If you don’t have proficient Single-unders than just focus on those. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 10 Sumo Stance Kettlebell Deadlifts + 10 Alternating Single Leg V-Ups For the Deadlift, this should be done with a Single, heavy Kettlebell between the legs. Really get yourself in a Sumo Stance, you should be 12-24″ wider than your typical Squat Stance. 2) 10 minute AMRAP: 15 Alternating Hang Dumbell Snatch 35/25 15 Wall Balls…

*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: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference January 2nd, 2019 for loading. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 7/side Single Leg Good Morning Work light. Focus on positioning over load. Perform all reps on 1 leg then switch to the other. Reference January 2nd, 2019 for loading. 2) AQAP: 25 D-Ball Over the Shoulder 70/50 35 Burpees 25 D-Ball Over the Shoulder 70/50 Extra Work: 3) Table Top Up-Downs: 100 Reps Pause at the…

*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) 5-7 rounds AQAP: 20 Dumbbell Box Step-Overs 25/15 @ 24/20 20 Knee Push-ups 20 Kettlebell Swings 35/26 Scale as needed. Keep grinding and keep moving. Extra Work: 2) Single Arm Dumbbell Row: 5 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 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 Standing Dumbbell Piston Press + 10/side Shoulder Plank Taps For the Piston Press, initiate by pressing one Dumbbell Overhead, then as you lower it begin pressing the other arm Overhead, and continue on back and forth like a Piston. Plank Taps just focus on maintaining a nice position, these should not be for speed but quality. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 7/side Single Arm Bar Row + 10 Band Pull-Aparts For the Bar Row use the adjustable pull-up bars, or setup a barbell in a squat rack. Same general position as a Ring Row. Starting with one arm, perform all 7 reps on 1 side and…

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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….