Category: Move

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 in a strength baring format, i.e. heavy…

WOD: 1a) Every 7:00 x 3 sets: 0:00 – 3:00 – Max Calories Ski/Bike/Row/Run 3:00 – 5:00 – Max Dumbbell Shoulder-to-Overhaed 35/25 5:00 – 6:00 – Max Box Jumps 24/20 6:00 – 7:00 – Rest Alternate between Part A and Part B. 1b) Every 7:00 x 3 sets: 0:00 – 3:00 – Max Calories Ski/Bike/Row/Run 3:00 – 5:00 – Max Kettlebell Swings 35/26 5:00 – 6:00 – Max Kettlebell Goblet Lunges 35/26 6:00 – 7:00 – Rest Alternate between Part A and Part B. Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar/Knees-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 2:00 x 7 sets: 3 Sumo Deadlifts + 20 second Assault Bike Sprint Warm-up as needed. Start around 60% of your 1RM, reference last week for loading. Hit the bike hard, even if it means you’re not able to lift as much. 2) Every 1:00 x 6 sets: 10 Hip Thrusts Perform with no loading. Focus on a hard contraction at the top. 3) AQAP: 100 Heavy Rope Single-unders 30 Ring Rows 100 Heavy Rope Single-unders 45 Push-ups 100 Heavy Rope Single-unders 90 Air Squats Extra Work: 4) Band Pull-Aparts: 100 Reps Not for time. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Rack Box Squat: 10-8-8-6-4 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) 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, it should be in the opposing hand…

WOD: 1) 20 minute AMRAP: 400m Run 20 Box Jumps 24/20 10 Knees-up 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