Category: Move

*Winter 2018 Holiday Schedule HERE WOD: 1) 20 minute AMRAP: 10 Dumbbell Deadlifts 35/25 7 Dumbbell Hang Power Cleans 35/25 5 Dumbbell Shoulder-to-Overhead 35/25 Scale as needed. One Pair of Dumbbells for the workout. Extra Work: 2) Single Arm Dumbbell Overhead Carry: 5 sets of 100ft/side Rest 60 seconds between sides. Build as heavy as possible while moving unbroken. 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 Close Grip Bench Press + 7/side Single Arm Dumbbell Row + 20-30 second Handstand Hold Build the Bench Press through the course of the 7 sets. Dumbbell Rows and Handstand hold pick weights and times you can maintain for the 7 sets. 2) 10 minute AMRAP: 50 Heavy Rope Single-unders 15 Ring Rows 10 Front Squats 65/45 Extra Work: 3) 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) 30 minute AMRAP: 11/side Single Arm Dumbbell Plank Rows 35/25 22 Alternating Dumbbell Snatch 35/25 20 Alternating Dumbbell Goblet Lunges 35/25 18 Burpees One Dumbbell for the entire workout. For the Rows, athlete is in a plank with one hand on the Dumbbell, perform all 11 rows on that one arm, then switch to the other arm. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 7:00 x 6 sets: Odd… 0:00 – 3:00 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Dumbbell Box Step-Overs 25/15 @ 24/20 5:00 – 6:00 – Knees-up 6:00 – 7:00 – Rest Even… 0:00 – 3:00 – Calories Ski/Bike/Row/Run 3:00 – 5:00 – Kettlebell Swings 35/26 5:00 – 6:00 – Push-ups 6:00 – 7:00 – Rest Each station is for max reps. Scale as needed. Extra Work: 2) Dumbbell Skull Crushers: 4 sets of 15 Rest 90-120 seconds between sets. Focus on position over loading. 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: 10 Box Jumps + 100ft Farmers Carry + 20-30 seconds Hanging Hollow Hold Pick weights/efforts you can maintain for all 7 cycles. Looking for around 90 seconds of Work and 90 seconds of Rest. For the Farmers Carry think about which you want to emphasize more, Grip Work, or Overall Loading. You’ll get more Grip working using Dumbbells but you won’t be able to carry as much weight, you’ll be able to move more load with Kettlebells since it’s easier on your grip. These 3 movements aren’t for time, but move with intent through them. 2) 8 minute AMRAP: 10 Ball Slams 40/30 15 Wall Balls 14/8 Extra Work: 3) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build…