Category: Move

WOD: 1) Every 1:30 x 7 sets: 3 Bench Press Warm-up as needed. Start around 60% of your 1RM. Use this as an opportunity to establish a current 3RM. 2) Every 1:30 x 7 sets: 5 Strict Pull-ups + 5/side Single Arm Kettlebell Rows We want maintainable output here, so be smart with your scaling. You should probably either have the capacity, or use an assistance that would allow you to perform 10-12 Strict Pull-ups at the start if you want to be able to maintain this as unbroken sets. 3) AQAP: 150 Wall Balls 14/8 Extra Work: 4) Single Leg Kettlebell Deadlift: 4 sets of 10/side 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) 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 2:00 x 20 sets: Sets 1-5 – 200m Run + 5/side Dumbbell Push Press Sets 6-10 – 200m Run +10-20 Box Jump Overs Sets 11-15 – 200m Run + 5/side Dumbbell Plank Rows Sets 16-20 – 200m Run + 10-15 Toes-to-bar/Knees-up Scale as needed. Runs should absolutely not take any longer than 60 seconds. All of your movements, weights, rep choices should be maintainable efforts, and unbroken where applicable. At the long end each set should take 90 seconds, so scale appropriately. Pull back the run as deemed appropriate to 150m or less if needed. To perform the 200m Run for all rounds, you need to be confident in your ability to maintain an 8:00/mile pace for all rounds. This is a great opportunity to work your pacing as well as your ability to recovery in between sets. Extra Work: 2) Sled…

WOD: 1) Every 1:30 x 7 sets: 5 T+G Deadlifts Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as an opportunity to Establish a current 5RM Deadlift. Be smart and safe with your lifts. 2) Every 1:30 x 7 sets: 5 High Box Jumps + 10 Good Morning Start at a moderate height for the Box Jump and build as deemed fit. Good Mornings perform with an empty barbell and just focus on positioning and stretch of your hamstrings. 3) 4 rounds AQAP: 50 Heavy Rope Single-unders 20 Kettlebell Swings 35/26 10 Ring Rows Extra Work: 4) Cable Wide Grip Lat Pull Down: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: 10-8-6-4-2 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. Reference 7/16/18 for loading. 3) 10 minute AMRAP: 50m D-Ball Bear Carry 70/50 10 D-Ball Bear Squats 70/50 10 Burpees Extra Work: 4) Cable Hamstring Curls: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE