Category: Move

WOD: 1) 21 minute EMOTM: 1 – 5 Close Grip Bench Press 2 – 5-10 Bar Rows 3 – 30 second Hollow Hold Warm-up as needed. Start around 60% for your Bench and build as deemed fit. Perform the Bar Rows off of your Bench Bar. 2) AQAP: 100 Wall Balls 14/8 50 D-Ball Over the Shoulder 70/50 Extra Work: 3) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Toes-to-bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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, etc. all in a strength baring format, i.e. heavy…

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Strict Press + 5-10 Ring Rows Start around 60% of your 1RM Strict Press and build as deemed fit. Pick a rep count for the Ring Rows that you can maintain for all 5 sets. 1b) 10:00 – 18:00 – 8 minute AMRAP: 800m Run Max Ball Slams 40/30 2 minute Rest after this piece. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Push Press + 5-10 Knees-up/Toes-to-bar Push Press start where you left off on the Strict Press. Continue to build loading as deemed fit. Pick a rep count you can maintain for all sets of the Knees-up/Toes-to-bar 1d) 30:00 – 38:00 – 8 minute AMRAP: 800m Run Max Complex of 3 Dumbbell Hang Power Cleans + 3/side Front Rack Alternating Lunges + 3 Shoulder-to-Overhead 35/25 Dumbbell Piece must be performed as a complex,…

WOD: 1) 21 minute EMOTM: 1 – 3 Sumo Deadlifts 2 – 5 Broad Jumps 3 – 10 Bent Over Dumbbell Rows Warm-up as needed. Start at a moderate load and build as deemed fit for the Deadlift. For Dumbbell Rows pick a weight you can maintain for all 7 sets. Broad Jumps focus on landing softly so you don’t wake up with super sore shins. 2) 10 minute AMRAP: 20 Box Jumps 24/20 15 Abmat Sit-ups 10 Push-ups Extra Work: 3) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning not loading. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1) Back Rack Box Squat: 10-10-8-8-6 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. 3) 7 minute Up Ladder: 1 D-Ball Bear Hug Squat 100/70 3 Burpees Extra Work: 4) Front Rack Hold: 5…