Category: Move

*Monday’s Fitness/Sport structure will be changing slightly going forward. We will be hitting Back, Front, and Single leg work, and placing an emphasis on short, high effort workouts.  WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 5 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 5/side Alternating Back Rack Reverse Lunges Start light and build loading as deemed fit. Focus on good control through the whole range, don’t smash your knee into the floor. 2) 5 minute AMRAP: 30 Burpees 30 D-Ball Over the Shoulder 70/50 Extra Work: 3) Cable Pull Throughs: 3 sets of 20 Rest 90-120 seconds between…

*Fall Wholeness Challenge Sign-up HERE WOD: 1) 30 minute AMRAP: 300m Run 15 Alternating Dumbbell Snatches 35/25 12 Box Jumps 24/20 9/side Single Arm Dumbbell Front Squats 35/25 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady, scale loading as needed for intended stimulus. Not for time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Wholeness Challenge Sign-up HERE WOD: 1) Every 1:30 x 7 sets: 3 Strict Press Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: 5 Strict Pull-ups + 5/side Single Arm Dumbbell Push Press Use assistance as needed for the Strict Pull-ups. Use a weight you can maintain for the Push Press for all 7 sets. Start on your weaker side first for the Push Press. 3) 10 minute AMRAP: 12 Ring Rows 9 Thrusters 45/35 6 D-Ball Over the Shoulder 70/50 Extra Work: 4) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=9M8X_bs_fzI

*Fall Wholeness Challenge Sign-up HERE WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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…

*Fall Wholeness Challenge Sign-up HERE WOD: 1a) 0:00 – 21:00 – Every 1:30 x 14 sets: Odd – 5 Bench Press Even – 60 seconds Ski/Bike/Row/Run Warm-up as needed. Partner up with someone and share the bench. Build to a heavy loading for the Bench Press. Pick a pace that you can maintain for all 7 sets of the machine work. 1b) 21:00 – 30:00 – 9 minute EMOTM: 9 Double Dumbbell Bent Over Rows Pick a weight that you can maintain for all 9 sets. 1c) 30:00 – 40:00 – 10 minute AMRAP: 100 Wall Balls 14/8 Max Calories Ski/Bike/Row/Run Perform the 100 Wall Balls, then max calories on your machine in the remaining time. Extra Work: 2) Good Morning: 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