Category: Move

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) AQAP: 400m Run 30 Kettlebell Swings 35/26 300m Run 30/side Alternating Lunges 200m Run 30 Abmat Sit-ups 100m Run w/Kettlebell 35/26 30 Burpees 100m Run w/Kettlebell 35/26 30 Abmat Sit-ups 200m Run 30/side Alternating Lunges 300m Run 30 Kettlebell Swings 35/26 400m Run Lunges are 60 total reps each set. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 14 sets: Odd – 7 Renegade Rows Even – 10 V-Ups + 30 second Plank Hold Pick reps, weights, output you can maintain for all 7 rounds. One Renegade Rows consists of a Dumbbell Row on each arm and a Push-up. 2) AQAP: 800m Run 18 Banded Pull-ups 200 Heavy Rope Single-undes 15 Banded Pull-ups 50 Wall Balls 14/8 12 Banded Pull-ups Extra Work: 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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,…

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) AQAP: 800m Run Then…14 rounds of 5 Ring Rows 4 Burpee Box Jumps 24/20 3 D-Ball Over the Shoulder 70/50 Then… 800m Run For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Programming Shift HERE **Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th ***Games Fundraiser HERE ****Help Us Grow Our Brand HERE WOD: 1) Every 1:30 x 14 sets: Odd – 75m Farmers Carry Even – 75m Reverse Sled Drag Scale as needed. Perform the Sled Drag around 75-100% of your bodyweight. Farmers Carry as heavy as possible unbroken. 2) 10 minute AMRAP: 15 Dumbbell Shoulder-to-Overhead 35/25 15 Knees-up Extra Work: 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Great list, arguably the easiest and most important supplement you can take.