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) 21 minute EMOTM: 1 – 5 Deadlifts 2 – 50m Sled Drag 3 – 30 second Hollow Hold Warm-up as needed. Perform the Deadlifts at T+G or from a Dead Stop, pick what you need to work on the most. Sled Drag should be somewhere around your bodyweight. Scale time on the Hollow Hold as needed. 2) 3 rounds AQAP: 400m Run 21 Kettlebell Swings 35/26 12 Ring Rows Extra Work: 3) Hand-Over-Hand Sled Pull: 4 sets of 100ft Rest 90-120 seconds between sets. Heavy as possible while moving unbroken. 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) Back Squat: 10-10-8-8-6 Every 2:30 Warm-up as needed. Don’t try and crush yourself with loading today. We haven’t squatted below parallel heavy for volume for 8 weeks so be mindful of that. Build weight as deemed fit, all sets today should have plenty of additional reps left in the tank. 2) Front Rack Reverse Lunges: 8/side Every 2:30 Start light, again, don’t crush yourself. We’ll be working reverse lunges in different formats for the next 8 weeks. Alternate Legs each rep. 3) 8 minute AMRAP: 75 Heavy Rope Single-unders 10 Burpees Extra Work: 4) Cable Hamstring Curls: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 400m Run 20 Ball Slams 40/30 Max Rope Climbs 15ft or Rope Sit-to-Stand Extra Work: 2) Kneeling Split Single Arm Kettlebell Press: 4 sets of 8/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

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 3:00 x 7 sets: 10 Dumbbell Bench Press + 5/side Single Arm Kettlebell Upright Row + 30 second Front Plank Hold Reference last week for loading for the Bench Press. Move with intent between movements but don’t feel like you need to race. Add load to the Plank if it’s too easy for you. 2) 7 minute AMRAP: 21-15-9 Thrusters 45/35 21-15-9 Ring Rows 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

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