Category: Move

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) 30 minute AMRAP: 21 Slam Ball Bear Squats 40/30 18 Push-ups 15 Ring Rows 12 Ball Slams 40/30 9 Burpees 6/side Slam Ball Bear Lunges 40/30 3 Rope Sit-to-stand Extra Work: 2) Sled Drag: 400m @ Bodyweight Scale load as needed, stimulus is to be walking smooth and steady the entire time. 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 Bench Press Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 3 Deadlifts Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these set dead on each rep. 2) 3 rounds AQAP: 21/15 Calories Ski/Bike/Row/Run 15 Front Squats 65/45 9 Shoulder-to-overhead 65/45 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 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 – 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. 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. 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. 2) 3 rounds AQAP: 100 Heavy Rope Single-unders 15 Deadlifts 115/75 9 Bar Facing Burpees Extra: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Due to the Holiday schedule our programming will be slightly altered for the coming week. You can expect to see…           Monday – Typical Wednesday Programming           Wednesday – Typical Monday Programming           Competition – Monday ON, Tuesday OFF, Wednesday-Saturday ON **Winter 2018 Holiday Schedule HERE WOD: 1) Every 10:00 x 4 sets: 4 minutes Ski/Bike/Row/Run 1 minute Knees-up 1 minute Kettlebell Swings 35/26 1 minute Dumbbell Floor Press 35/25 1 minute Dumbbell Front Squats 35/25 Extra Work: 2) Kettlebell Bottoms-up Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE