Category: Move

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 3 rounds AQAP: 800m Run 30 Thrusters 45/35 30 Ring Rows Extra Work: 2) D-Ball Bear Hug 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

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 21 minute EMOTM: 1 – 10 Dumbbell Bench Press 2 – 3/side Dumbbell Plank Rows 3 – 50ft/side Single Arm Dumbbell Overhead Carry Pick weights you can maintain for all 7 cycles. We’ll be working volume Dumbbell Bench Press for the next few weeks, so pay attention to your loading so you can look to make progress on it. 2) 7 minute AMRAP: 5 Deadlifts 135/95 10 Knees-up 30 Heavy Rope Single-unders Extra Work: 3) Single Arm Dumbbell Upright Row: 4 sets of 8/side Rest 90-120 seconds between sets. Focus on positioning over load. 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 –  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, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches,…

WOD: 1) Back Rack Box Squat: 6-6-4-4-4 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. 2) Front Rack 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. Reference 4/30/18 for loading. 3) 10 minute AMRAP: 21 Wall Balls 14/8 12 D-Ball Over the Shoulder 70/50 Extra Work:…

WOD: 1) 21 minute EMOTM: 1 – 50m Farmers Carry 2 – 5 High Box Jumps 3 – 5/side Single Leg Hip Thrusts Warm-up as needed. Work as heavy as possible on the Farmers Carry. We’re going to work this 50m Carry for the next 4 weeks to develop some grip, upper back, and overall carry strength. Box Jump build as high as deemed fit, reset between each rep. Hip Thrusts, no weight, focus on positioning and activation. 2) 12 minute AMRAP: 30 Kettlebell Swings 35/26 15 Calories Ski/Bike/Row If you didn’t do “Murph yesterday feel free to sub in a 200m Run. Extra Work: 3) Ring Dip Support: 10 minutes Practice Work on developing the support position in the Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE