Category: Move

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Box Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 2) Box Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. Reference 3/26/18. 3) Back Rack Split Squats: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Reference 3/26/18. 4) AQAP: 75 Air Squats 25 Kettlebell High-Pulls 53/35 800m Run 25 Kettlebell High-Pulls 53/35 75 Air Squats Extra Work: 5) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scaling load if needed for…

*We are changing our client management software HERE WOD: 1) 20 minute AMRAP: 300m Run 20 Ball Slams 40/30 3 Rope Sit-to-stand Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE WOD: 1) 20 minute EMOTM: 1 – 5/side Single Arm Kettlebell Push Press 2 – 30-40 seconds Front Plank Row 3 – 5-10 Strict Pull-ups 4 – 15-20 Band Pull-Aparts Pick reps, weights, output that you can maintain for all 5 cycles. Band Pull-Aparts focus on quality not speed. 2) 10 minute AMRAP: 15 Front Squats 65/45 12 Knees-up 9 Push-ups Extra Work: 3) Single Leg Kettlebell Deadlift: 3 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

*We are changing our client management software HERE 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 work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

*We are changing our client management software HERE WOD: 1) Every 10:00 x 4 sets: 4 minutes Ski/Bike/Row/Run 1 minute Box Jumps 24/20 1 minute Abmat Sit-ups 1 minute Dumbbell Floor Press 35/25 1 minute Dumbbell Box Step-ups 35/25 @ 24/20 Scale as needed. Consistent pacing on each of the 4 minutes mono-structural pieces. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold, Walk, Push-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE