Category: Move

*We are changing our client management software HERE WOD: 1) 20 minute EMOTM: 1 – 3 Deadlifts 2 – 100ft D-Ball Bear Carry 3 – 5 High Hurdle Jumps 4 – 15 Russian Swings Warm-up as needed. Reference previous weeks loading for the Deadlift and build as deemed fit. For the other 3 movements pick moderately difficult loads/heights and stick with it for all 5 cycles of this piece. 2) 7 minute AMRAP: 20 Wall Balls 14/8 10 Ring Rows Extra Work: 3) Wide Grip Cable Lat Pull Down: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE WOD: 1) Pause Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 2) Pause Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up. 3) Back Rack Front Foot Elevated Reverse Lunge: 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. Set elevation height as desired. 4) For Max Reps: 2 minutes D-Ball Over the Shoulder 70/50 2 minutes Burpees 2 minutes Heavy Rope Single-unders 2 minutes Burpees 2 minutes D-Ball Over the Shoulder 70/50 Extra Work: 5) Cable Pull Throughs: 3 sets of 20 Rest 90-120…

*We are changing our client management software HERE WOD: 1) 21 minute AMRAP: 21 Single Arm Dumbbell Front Squats 35/25 12 Burpees 3 Rope Sit-to-stand You may break up the Squats however you like, however we’d prefer that you either split the set in half between the two arms, or switch arms from round to round. Extra Work: 2) Farmers Carry: 400m Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes). For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE WOD: 1) Every 2:00 x 7 sets: 3 Bench Press + 5/side Single Arm Dumbbell Row Warm-up as needed. Start around 60-70% of your 1RM for the Bench Press and build as deemed fit. For the Dumbbell Row pick a tough weight and stick with it for all 7 sets. 2) Every 1:00 x 6 sets: 20-30 seconds Hollow Hold Quality over quantity. A really tight Hollow Hold should be super tough to hold for 30 seconds. 3) 10 minute AMRAP: 15 Calories Ski/Bike/Row/Run 12 Push-ups 9 Thrusters 45/35 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on positioning, likely no load needed for most. 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

*We are changing our client management software HERE 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…