Category: Move

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 2a) 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: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-5-3-3-1-1 Push Press Warm-up as needed. Use this as an opportunity to build to a Heavy Single Push Press. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Single Leg Bent Over Single Arm Kettlebell Row Standing on 1 foot, get into the bent over position of a Single Leg Romanian Deadlift, from there perform 5 Kettlebell Rows on the same arm of the foot that is off the ground. 1c) 20:00 – 32:00 – AQAP: 1 mile Run This is your benchmark for the week. Ideally there should be a solid amount of rest after this as it should be a max effort. If you can’t run a mile in under 10 minutes, scale back to 1200m, or whatever distance is appropriate. 1d) 32:00 –…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 20 minute EMOTM: 1 – 50m Farmers Carry 2 – 10 D-Ball Good Mornings 3 – 100m “Sprint” 4 – 30 second Hollow Hold Reference last week for loading for the Famers Carry, work to build a little heavier. For the “Sprints” be smart, don’t go out too hot, build the pace each round. Consistent weight/efforts on the Good Morning and Hollow Hold. 2) 7 minute Up Ladder: 3 Box Jump Overs 24/20 3 Knees-up Workout goes 3+3, 6+6, 9+9 and so on until 7 minutes is up. Extra Work: 3) Wide Grip Lat Pull-Down: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 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: 6-4-3-3-2 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) Dumbbell Farmers Position 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) AQAP: 400m Run 60 Ring Rows 80 Abmat Sit-ups 800m Run 80 Box Jump Overs 24/20 60 Push-ups 400m Run Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE