Category: Move

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 3:00 x 7 sets: 100ft Farmers Carry + 10 High Lateral Box Jump Overs + 30 second Hollow Hold Farmers Carry is athletes choice, Dumbbells or Kettlebells. Kettlebell allow more load, Dumbbells will work your grip more. For the Box Jump Overs, we want you working as high as you can, while moving laterally, and getting them done in 30 seconds or so. This whole piece should take around 90 seconds per set. Don’t race, but move with intent between movements. 2) 10 minute AMRAP: 20 Wall Balls 14/8 10 Ring Rows Extra Work: 3) Single Arm Dumbbell Bench Press: 3 sets of 20/side Rest 90-120 seconds between sets. Perform all reps on 1 side, then switch to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 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: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. 2) AQAP: 21 D-Ball Over the Shoulder 70/50 21 Burpees 15 D-Ball Squats 70/50 15 Burpees 9 D-Ball Deadlift + Squat 70/50 9 Burpees Extra Work: 3) Hip Extension: 3 sets of 20-30 Reps…

*Winter 2018 Holiday Schedule HERE WOD: 1) 3 rounds for Max Reps – 7 minute AMRAP – 2 minute Rest: 50 Push-ups 30 Alternating Dumbbell Front Rack Lunges 25/15 Max Calories Machine Scale as needed. We’re looking for 90 seconds+ on the machine. 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

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 3:00 x 7 sets 5 Strict Press + 5-10 Pendlay Rows + 30 second D-Ball Hold Warm-up as needed. Build the loading on the Strict Press as needed. For the Pendlay Row, pick the reps based on what weight is on the bar for the Strict Press. These should be done from a Dead Stop on the floor every rep. Work as heavy as possible for the D-Ball Hold. These three movements aren’t for time, but move with intent between them. 2) AQAP: 27-21-15-9 Thrusters 45/35 9-15-21-27 Knees-up Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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…