Category: Move

WOD: 1) AQAP: 5 x 400m Run 1-2-3-4-5 Rounds of “Cindy” Performed as 400m Run, 1 round of Cindy, 400m Run, 2 rounds of Cindy, and so on. If you don’t have Pull-ups/Push-ups scale to Rings Rows and Knee Push-ups. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Every 3:00 x 7 sets: 3/side Single Arm Dumbbell Bench Press 6 Pendlay Row 12 V-Ups Warm-up as needed. This is not for time, but move with intent between movements. For the Single Arm DB Bench perform all reps on 1 side before switching to the other. Focus on bracing with your trunk, don’t use your opposing arm to help brace. Build as heavy as deemed fit. Pendlay Rows are done from a set dead position on the floor each rep. Build as heavy as deemed fit. For the V-Ups take your time and focus on keeping them as clean and tight as possible. 2) 7 minute Up Ladder: 3 Shoulder-to-Overhead 65/45 3 Box Jump Overs 24/20 Extra Work: 3) Farmers Carry: 400m Heavy…

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. 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 approximately 20-30 seconds worth of…

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Every 7:00 x 6 sets: Odd: 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Strict Press 3:00 – 6:00 – 3 minute AMRAP – 30 Dumbbell Deadlifts 35/25 + Max Wall Balls 14/8 6:00 – 7:00 – Rest Even: 0:00 – 2:00 – Calories Ski/Bike/Row/Run 2:00 – 3:00 – 5 Strict Press 3:00 – 6:00 – 3 minute AMRAP – 20 Knees-up + Max Ball Slams 40/30 6:00 – 7:00 – Rest Extra Work: 2) Ring Dip Support: 10 minutes Practice Spend time getting comfortable in the support position of a Ring Dip, use a band if extra support is needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Every 3:00 x 7 sets: 3 Deadlifts + 6 High Box Jumps + 12 D-Ball Bear Hug Squats Perform this as a Superset. Start at a moderate weight Deadlift and build the weight each set as deemed fit. Box Jumps take your time, step down, reset between reps, D-Ball work with whatever loading is appropriate. This is not for time, but perform it with intention moving from one movement to the next swiftly. 2) 10 minute AMRAP: 20 Kettlebell Swings 35/26 10 Burpees Extra Work: 3) Single Arm Dumbbell Row: 3 sets of 20/side Rest 90-120 seconds between sets. Use a weight that you can do Strict for the firs 10 reps, and then use a little momentum for the other 10 reps. For…