Category: Move

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 5:00 x 8 sets: A – 0:00 – 3:00 – 400m Run B – 3:00 – 4:00 – Max Unbroken Push-ups in 30 seconds C – 4:00 – 5:00 – 3 Rep T+G Deadlift A – Work on hitting a hard but maintainable 400m Pace for Each Run. Goal is to have all times within 5 seconds of each other. B – This is a max effort unbroken set of Push-ups with a 30 second Cap. Doesn’t mean you have to go for 30 seconds, if you hit your max in 20 seconds that’s fine, but not spending the whole minute in a plank eeking out a rep at a time. The goal should be high tempo fast reps, once you have to start taking extended pauses that should be the end of the…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 3:00 x 7 sets: 50m Farmers Carry + 5/side Jumping Alternating Lunges + 5 Reverse Slam Ball Throws Reference last week for loading for your Farmers Carry. For the Jumping Lunges focus on jumping as high as possible. Slam Ball Throws are from the floor up and back over your head as far as possible. 2) AQAP: 75-60-45-30-15 Air Squats 25-20-15-10-5 Knees-up Extra Work: 3) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load as deemed fit. 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 Rack Box Squat: 10-8-6-4-2 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 2) D-Ball Bear Hug Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand,…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 25 minute AMRAP: 10 Dumbbell Floor Press 35/25 20 Air Squats 300m Run Extra Work: 2) Sled Drag: 800m @ 75% 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

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 20 minute EMOTM: 1 – 10 Dumbbell Bench Press 2 – 5 Strict Pull-ups 3 – 100ft Bear Crawl 4 – 10-20 Abmat Sit-ups Reference last week for loading for the Bench Press, try and work a little heavier, especially given there are less sets and more “rest.” Strict Pull-ups use assistance as needed, make them super quality and good full range of motion. Bear Crawl focus on keeping as much weight in your shoulders as possible. Abmat Sit-ups pick a quantity you can maintain for the 5 sets. 2) 12 minute AMRAP: 10 Deadlifts 95/65 15 Ring Rows 20 Wall Balls 14/8 Extra Work: 3) Front Plank: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE