Category: Move

*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: 3 Sumo Deadlifts + 25-50ft Shuttle Run + 10 Ball Slams 40/30 Warm-up as needed. Reference last week for loading for the Sumo Deadlift. The Shuttle Run should be run from start to 25ft, and back, and then start to 50ft and back. 2) 9 minute AMRAP: 21-15-9 Front Squats 65/45 21-15-9 Ring Rows 21-15-9 Box Jump Overs 24/20 Extra Work: 3) Wide Grip Lat Pull Down: 5 sets of 8 Rest 90-120 seconds between sets. Go heavy, use a little body momentum to overload the movement pattern. 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) Back Rack Box Squat: 8-6-6-4-4 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. 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….

*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) 4 rounds AQAP: 800m Run 30 Wall Balls 14/8 20 Knees-up Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. If you have them perform an EMOTM. 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) 20 minute EMOTM: 1 – 5 Close Grip Bench Press 2 – 10-15 V-Ups 3 – 5/side Kettlebell Upright Row 4 – 15 Band Pull-Aparts Warm-up as needed. Reference last for Bench loading. Build as heavy as deemed fit. For movements 2-4 pick reps/weights you can maintain for all 5 cycles. 2) AQAP: 100 Burpee Box Jump Overs 24/20 Extra Work: 3) Single Leg Kettlebell Deadlift: 4 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Where it all started!  

*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) 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…