Category: Move

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) 22 minute AMRAP: 12 Ball Slams 40/30 23 Back Squats 45/35 12 Ring Rows For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Toady we remember one of our first members Bryant Chase who passed away 6 years ago at much to young of an age. Push it hard and be thankful for the health you have physically and mentally.

*Winter 2018 Holiday Schedule HERE WOD: 1) AQAP: 75 Push-ups 75 Front Squats 65/45 75 Ball Slams 40/30 75 Calories Ski/Bike/Row/Run Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 3:00 x 7 sets: 5 Barbell Upright Rows + 10 Standing Dumbbell Strict Press + 30 second D-Ball Bear Hug Hold Pick weights that you can maintain for all 7 sets. Rows are done in a pronated grip. Strict performed standing. For the D-Ball Hold focus on keeping yourself as upright as possible. 2) 7 minute AMRAP: 21 Kettlebell Swings 35/26 15 Knees-up 9 Deadlifts 115/75 Extra Work: 3) Banded Face Pulls: 100 Reps Focus on position and activation over speed. Break-up as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE 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…

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Alternating Dumbbell Goblet Box Step-ups 35/25 @ 24/20 + 10/side Single Arm Dumbbell Push Press 35/25 Even – 2 minutes Ski/Bike/Row/Run + 30 Kettlebell High-Pulls 53/35 + 100 Heavy Rope Single-unders Scale as needed. We are looking for you to get at least 60 seconds of rest each round. Work a pace on the machine that you can maintain for all 8 sets. Don’t go out too hot! Extra Work: 2) Turkish Get-up: 5 sets of 3 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