Category: Move

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 2:00 x 7 sets: 10 Dumbbell Bench Press + 5 Pendlay Rows Reference loading from last week for the Bench Press. Work to build to a heavy 5 Rep Pendlay Row. Pull from a Dead Stop each rep and keep it strict. 2) Every 1:00 x 7 sets: 20-30 seconds Hanging Knee Hold/L-Sit Pick a time domain you can maintain for the 7 sets. 3) AQAP: 100 Ball Slams 40/30 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if 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) 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, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Every 8:00 x 5 sets: 800m Run 30 Deadlifts 75/55 20 Shoulder-to-Overhead 75/55 10 Bar Facing Burpees Scale so you have AT LEAST 90 seconds or more rest each round. Extra Work: 2) Box Plank Clocks: 5 sets of 1/Direction Feet on a 24″ box Walk one direction 360 degrees, then back the other direction 360 degrees. Rest 90-120 seconds between sets. 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 2:00 x 7 sets: 50m Farmers Carry + 2o seconds Assault Bike Sprint Reference last week for loading. Work to build a little heavier than last week. Hit the bike hard, but at a consistent “sprint” pace, don’t blow yourself up the first round. 2) Every 1:00 x 7 sets: 7 Sumo Stance Good Mornings Work with an empty bar and just focus on positioning, that will be plenty to feel the rest of the week. 3) 10 minute AMRAP: 21 Wall Balls 14/8 15 Alternating Hang Dumbbell Snatch 35/25 9 Knees-up Extra Work: 4) Seated Single Arm Cable Row: 4 sets of 15/side 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: 6-4-4-3-3 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) Single Arm Overhead Kettlebell 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. For this use a single Kettlebell,…