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) Back Squat: 10-8-8-6-4 Every 2:30 Warm-up as needed. Reference loading from last week and work to build on that a little. 2) Single Arm Overhead Kettlebell Reverse Lunge: 8/side Every 2:30 Warm-up as needed, and start light especially if you’re lacking in the shoulder mobility department. No alternating, whichever arm is overhead step and reverse with the opposing leg. 3) 3 rounds AQAP: 25 Dumbbell Hang Power Cleans 25/15 50 Air Squats Extra Work: 4) Single Leg Good Morning: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 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) 5 rounds AQAP: 400m Run 30 Wall Balls 14/8 3 Rope Sit-to-stand Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 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) 21 minute EMOTM: 1 – 5 Strict Press 2 – 5-10 Strict Pull-ups 3 – 50m D-Ball Bear Carry Strict Press build to a heavy 5 for the day. Pull-ups pick an output you can maintain for all 7 sets. If you don’t yet have a single Strict Pull-up than make sure you are keeping your reps low for assisted pull-ups to work on developing strength not muscular endurance. D-Ball pick a weight you can move unbroken for the 50m. 2) 9 minute Up Ladder: 3 Thrusters 45/35 3 Knees-up Workout goes 3+3, 6+6, 9+9 and so on until 9 minutes is up. Extra Work: 3) Sumo Stance Good Morning: 4 sets of 15…

*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: 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,…

*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) 0:00 – 14:00 – Every 2:00 x 7 sets: 12 Push-ups + 12 Box Jumps 24/20 + 12 V-Ups Use this as an opportunity to work on movement quality. Push-ups should be done unbroken so scale as needed, either knees or volume. Box Jumps use this as an opportunity to work on rebounding even if it means going to a lower box. Don’t race through this, but move with intent between movements. 2) 14:00 – 28:00 – Every 2:00 x 7 sets: 3 Push Press + 6/side Single Arm Dumbbell Row Push Press build to a heavy triple for the day. Dumbbells Rows perform in the Bent Over position without support from the other arm. 3) 28:00…