Category: Move

WOD: 1) Every 3:00 x 7 sets: 7/side Single Arm Kettlebell Upright Row + 50ft Bear Crawl + 20-30 second Hanging Knee-up Hold Pick weights, efforts, etc. that you can maintain for all 7 sets. These are not for time, but move with intent between movements. 2) 10 minute AMRAP: 10 Deadlifts 75/55 10 Push-ups 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

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 baring format, i.e. heavy…

WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Knee-ups + 20 Ball Slams 40/30 Even – 2 minutes Ski/Bike/Row/Run + 100 Heavy Rope Single-unders + 15/side Single Arm Dumbbell Push Press 35/25 For your machine work pick a pace you can maintain for all 8 sets, you should be getting the same output calories/meters each round. Scale appropriately so you have 60 seconds+ Rest after each round. You may break-up the Push Press however you like, but it needs to be 15 on each side. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down, Handstand Walk, Support, Push-up, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 3:00 x 7 sets: 5/side Kettlebell Suit-Case Deadlift + 50ft Heavy Sled Push + 30 second Hollow Hold Pick weights, output, etc. that you can maintain for all 7 cycles of this. While these sets aren’t for time, move with intent from one movement to the next. 2) 12 minute AMRAP: 15 Box Jump Overs 24/20 12 Kettlebell Swings 35/26 9 Front Squats 65/45 Extra Work: 3) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. No load needed, focus on activation and position. 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

WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 8/side Single Leg Kettlebell Romanian Deadlift Focus on positioning over load. Keep your hips square and only go as low as you can maintain a proper back position. Try to keep the opposing leg off the ground for all 8 reps and then switch sides. 2) 6 minute AMRAP: 9 Burpees 9 D-Ball Deadlift t0 Bear Squat 70/50 Extra Work: 3) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For…