Category: Move

WOD: 1) 30 minute Up Ladder: 100m Run 5 Push-ups 5 Wall Balls 14/8 Workout is performed 100 + 5 + 5, 200 + 10 +10, 300 + 15 + 15, and so on until 30 minutes is up. Extra Work: 2) Sled Drag: 400m @ Bodyweight Pick a loading you can move smooth and steady with if your bodyweight is too heavy. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 21 minute EMOTM: 1 – 5/side Split Kneeling Single Arm Dumbbell Press 2 – 1-3 Rope Sit-to-stands or 1-2 Rope Climbs 3 – 10-20 Abmat Sit-ups Pick weights and rep counts that you can maintain for all 7 sets. 2) 7 minute Up Ladder: 3 Knees-up 3 Deadlifts 95/65 Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 3) Belt Squat Machine Marching: 3 sets of 1:00 ON/1:00 OFF  Start with around 30-40% of your bodyweight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Well Youtube is apparently not working as I type this, so no video for you guys today.

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 baring format, i.e. heavy…

WOD: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 3 Thrusters Warm-up as needed. Start at a moderate weight for the Thruster and build as deemed fit. Pick an output for your machine that you can maintain for all 21 sets today. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5-10 Push-ups Pick a rep count you can maintain for your Push-ups in perfect form and unbroken for all 7 cycles. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Box Jump Overs 24/20 + 10 Kettlebell Swings 35/26 No additional rest between each piece, this is one continuous 42 minute EMOTM. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on quality and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 21 minute EMOTM: 1 – 5/side Dumbbell Staggered Stance Romanian Deadlifts 2 – 100ft D-Ball Carry 3 – 40 seconds Ski/Bike/Row/Run Pick loads and output you can maintain for all 7 cycles. 2) 3 x 3:00 ON/2:00 OFF: 100 Heavy Rope Single-unders 21 Ring Rows Max Ball Slams 40/30 Extra Work: 3) Single Arm Kettlebell Overhead Carry: 8 x 50ft/side Rest 60 seconds between sides. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE