Category: Move

*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE. **Games Fundraiser HERE ***Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 14 sets: Odd – 10 Dumbbell Bench Press + 20-30 second Handstand Hold Even – 10 Dumbbell Bent Over Rows + 20-30 Hanging Hollow Hold Pick weights, times, etc. that you can maintain for all 7 cycles. 2) 9 minute AMRAP: 12 D-Ball Deadlifts 70/50 8 D-Ball Bear Squats 70/50 4 D-Ball Over the Shoulder 70/50 Extra Work: 3) Hip Thrusts: 100 Reps @ Bodyweight Bodyweight being no weight, just your body. Break-up as needed. Focus on positioning and activation,…

*Games Fundraiser HERE **Help Us Grow Our Brand 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,…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 2:00 x 7 sets: 5 Push Press + 75 Heavy Rope Single-unders Warm-up as needed. Start at a moderate weight and build to a heavy 5 Push Press for the day. 2) Every 2:00 x 7 sets: 150-200m Run + 10 Knees-up Scale as needed. Pick efforts that are maintainable. Efforts should be no longer than 90 seconds. 3) Every 2:00 x 7 sets: 15 Kettlebell Swings 35/26 + 15 Knee Push-ups Scale reps as needed. Efforts should be no longer than 90 seconds. Extra Work: 4) Sandbag Carry: 8 sets of 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 14 sets: Odd – 100m Run + 5/side Single Leg Kettlebell Deadlift Even – 15 Box Jumps 24/20 + 50ft Crab Walk For the run push the pace a little make yourself work, and then work to control you balance and slow things down on the Deadlifts. Move right from the Box Jumps to the Crab Walk. Scale the Box Jump height as needed. 2) 12 minute AMRAP: 12 Ball Slams 40/30 9 Ring Rows 6 Burpees Extra Work: 3) Single Arm D-Handle Seated Cable Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible, but keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Back Squat: 10-8-6-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30 Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep. 3) 21-18-15-12 – AQAP: Dumbbell Front Squats 35/25 400m Run Extra Work: 4) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE