Category: Move

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Back Squats Start around 60% of your 1RM. Build as heavy as deemed fit. For the back-off set pull weight down if you were aggressive with the first two sets, or try and maintain the same weight for the last set. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 10 Barbell Hack Squats Start light, around 30% of your 1RM Deadlift. Focus on positioning over load and feel the movement out. If things feel good add weight accordingly. Set the bar Dead on…

*Winter 2018 Holiday Schedule HERE WOD: 1) 7 rounds AQAP: 10/side Single Arm Kettlebell Push Press 35/26 20 Kettlebell Swings 35/26 30 Kettlebell Goblet Squats 35/26 Extra Work: 2) Single Arm Dumbbell Row: 3 sets of 20 Rest 90-120 seconds between sets. Perform all reps on 1 side then switch to the other. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 8 Dumbbell Bench Press 2 – 5/side Seated Single Arm Banded Lat Pull-Down 3 – 7-15 V-ups For all movements pick, reps, loads, resistance that you can maintain for all 7 sets. For the Lat-Pull down, tie-off a band on a Pull-up bar, sit on the floor and pull down on the band, perform all reps on 1 side, then switch to the other. 2) 7 minute AMRAP: 10 D-Ball Over the Shoulder 70/50 10 Knees-up Extra Work: 3) Belt Squat Machine: 3 sets of 30 Rest 90-120 seconds between sets. Use minimal loading and focus on position and range of motion. 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…

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Push Press + 5/side Single Arm Dumbbell Split Kneeling Press Perform the movements back-to-back, then rest. Build the Push Press as deemed fit, pick a challenging, but maintainable weight for the Split Kneeling Press. 1b) 10:00 – 18:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Push-ups 2 minute Rest after this piece. 1c) 20:00 -30:00 – Every 2:00 x 5 sets: 5-10 Strict Pull-ups + 5/side Single Arm Dumbbell Upright Row Perform the movements back-to-back, then rest. Pick, weights, reps, assistance, etc. that you can maintain for all 5 sets. 1d) 30:00 – 38:00 – 8 minute AMRAP: 10 Calories Ski/Bike/Row/Run 10 Box Jump Overs 24/20 Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all…