Category: Move

WOD: 1) Front Squat: 8-6-6-4-4 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that. 2) D-Ball Bear Hug Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. 3) 10 minute AMRAP: 50 Heavy Rope Single-unders 25 Air Squats 10 Kettlebell Hang High-Pulls 53/35 Extra Work: 4) Hip Thrust: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) AQAP: 800m Run 80 Wall Balls 14/8 600m Run 60 Deadlifts 75/55 400m Run 40 Burpees 200m Run 20 Shoulder-to-Overhead 75/55 Extra Work: 2) Cable Flat Bar Upright Row: 3 sets of 30 Rest 2-3 minutes between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: 3 Deadlifts + 100m Sprint Warm-up as needed. Make the Deadlifts heavy and build as deemed fit. Make sure you warm-up the run properly, and don’t go full sprint the first few sets. 2) Every 1:30 x 7 sets: 50m Farmers Carry + 7 D-Ball Good Mornings Pick weights you can maintain for all 7 sets. Farmers Carry should be a weight you can perform unbroken. 3) 12 minute AMRAP: 15 Box Jump Overs 24/20 12 Ring Rows 9 Front Squats 65/45 Extra Work: 4) Double Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 weight and somewhere between 1…

*Help Support Damon HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 200m Run + 7 Push Press Perform the Run at a hard, but maintainable effort. Build to a heavy 7 Push Press from the floor. Remember, if the run takes you 60 seconds, you don’t need to rush to perform the Push Press, rest and recover appropriately. 1b) 12:00 – 24:00 – Every 3:00 x 4 sets: 200m Run + Max Unbroken Knees-up/Toes-to-bar Perform the Run at a hard, but maintainable effort. Perform a max effort set of Knees-up or T2B. Remember, if the run takes you 60 seconds, you don’t need to rush to the Pull-up Bar, rest and recovery appropriately to maximize your reps. 1c) 24:00 – 36:00 – Every 3:00 x 4 sets: 200m Run + 30 Kettlebell Swings 35/26 Perform the Run at a hard, but maintainable effort. Perform the…