Category: Move

WOD: 1) 5 x 4 minute AMRAP/2 minutes Rest: 300m/400m/500m/600m/700m Run Buy-In Then…AMRAP: 21/18/15/12/9 Thrusters 65/45 21/18/15/12/9 Knees-up Structure of this workout is that the runs get progressively longer and your set sizes get smaller each 4 minute block. Runs are all Buy-Ins, AMRAP the remaining time left in the 4 minute block of Thrusters and Knees-up/Toes-to-bar. Round one is 300m + AMRAP of 21/21, Round two is 400m + AMRAP of 18/18, and so on through the 5 rounds. Extra Work: 2) D-Ball Bear Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 21 minute EMOTM: Minutes 1-7 – 10 Dumbbell Cuban Presses Minutes 8-14 – 7-6-5-4-3-2-1 Bench Press Minutes 15-21 – 10 Banded Lat Pull Down Cuban Presses keep it light, 5, 10, maybe 15lbs. Start from the fully extended hang position each rep. Bench Press. Use this to build to a heavy single. Lat Pull Down. Loop a band around a Pull-up bar, put a PVC pipe through seated on the ground, pull the PVC to your chest each rep. 2) AQAP: 30-24-18-12-6 Deadlifts 95/65 15-12-9-6-3 Burpees Extra Work: 3) Tuck Crunches: 100 Reps Keep track of time and number of sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 baring format, i.e. heavy…

WOD: 1) Every 8:00 x 5 sets: 600m Run + Set 1 – 60 Single Arm Dumbbell Push Press 25/15 Set 2 – 60 Ring Rows Set 3 – 60 Kettlebell Swings 35/26 Set 4 – 60 Box Jump Overs 24/20 Set 5 – 60 Wall Balls 14/8 For the Single Arm Push Press perform as 30/side broken up however you like. Extra Work: 2) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 21 minute EMOTM: Minutes 1-7 – 3 Deficit Deadlifts Minutes 8-14 – 25m/side Farmers/Front Rack Kettlebell Carry Minutes 15-21 – 5/side Single Leg Dumbbell Deadlifts Deadlifts. Stand on a 2-3″ riser. Build as heavy as deemed fit. Carry. Heavy Kettlebell at the Farmers Position, and one at Front Rack Position. Switch after 25m. SLRL. One Dumbbell, hold the same side or opposing side, your choice. Perform all reps on 1 side before switching to the other. 2) 10 minute AMRAP: 10 Ball Slams 40/30 10 Push-ups Extra Work: 3) Flat Bar Cable Row: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE