Category: Move

*Reminder only 1 class today @ 9:00 AM WOD: 1) AQAP – “Murph”: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. You may partition the Pull-ups/Push-ups/Air Squats as deemed fit…typical pertaining is 20 rounds of 5/10/15. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1a) 7minute AMRAP: 20 Wall Balls 14/8 30 Abmat Sit-ups Rest 3 minutes 1b) 7 minute AMRAP: 20 Kettlebell Swings 35/26 50 Heavy Rope Single-unders Rest 3 minutes 1c) 7 minute AMRAP: Kettlebell Goblet Box Step-Overs 35/26 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Every 3:00 x 7 sets: 5 Close Grip Bench Press + 5/side Single Arm Dumbbell Row + 30 second Hanging Hollow Hold Reference last week for Bench Press loading. This is not for time, but move with intent between movements. Build the Bench loading as deemed fit. Be consistent on the Dumbbell Rows. 2) 3 rounds AQAP: 400m Run 20 Shoulder-to-Overhead 75/55 Extra Work: 3) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for intended stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” 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…

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.” WOD: 1) Every 5:00 x 8 sets: 400m Run 9 Burpees 12 Knees-up 15 Dumbbell Shoulder-to-Overhead 25/15 Scale as needed so you get at least 60 seconds of rest. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE