Category: Move

*Help Support Damon HERE 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…

*Help Support Damon HERE WOD: 1) Every 5:00 x 8 sets: 0:00 – 3:00 – 400m Run/500m Row or Ski/1000m Bike/1200m Assault Bike 3:00 – 4:00 – Max Unbroken Knees-up 4:00 – 5:00 – 3 Rep Push Press Pick a mono-structural effort and stick with it for the 8 sets. Work for consistent, but hard paces. For both the Knees-up and Push Press you may address you set anywhere in that minute time domain. Build as heavy as deemed fit for the Push Press. Extra Work: 2) Single Arm D-Handle Seated Cable Row: 4 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before the other. Keep the movement strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 21 minute EMOTM: 1 – 50m Sled Drag 2 – 5/side Single Leg Kettlebell Deadlifts 3 – 30 seconds Double-under Practice Sled Drag should be done around bodyweight, scale as needed. Kettlebell Deadlifts focus on positioning over load. Work to get those Double-unders. 2) 10 minute Up Ladder: 3 Burpee Jumping Pull-ups 3 Deadlifts 95/65 Workout is performed 3+3, 6+6, 9+9 and so on until 10 minutes is up. For the Jumping Pull-ups use a kids pull-up bar to adjust the height. Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: 10-10-8-8-6 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. We haven’t Front Squatted in a long time so don’t be surprised if things feel a little off. 2) Front Rack Split Squat: 8/side Every 2:30 Start light, loading should be similar to Lunges, but these are a different stimulus so start light and feel things out a little. 3) 15-12-9-6-3 – AQAP: D-Ball Over the Shoulder 70/50 200m Run Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 5 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Ball Slams 40/30 10 Push-ups Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Not for time, for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE