Category: Move

*We are changing our client management software HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 100 Heavy Rope Single-unders + 25 Ring Rows Even – 2 minutes Ski/Bike/Row/Run + 25 Kettlebell Swings 35/26 + 15 Dumbbell Shoulder-to-Overhead 25/15 Scale as output efforts as needed so that these intervals are taking you no longer than 4 minutes. Goal for your aerobic/machine work is the same output for every set. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 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 Deadlifts + 10 Ball Slams 40/30 Warm-up as needed. Start around 60-70% of your 1RM for the Deadlift. Build as heavy as deemed fit. For the Ball Slams focus on maximal throwing force. 2) Every 1:00 x 6 sets: 5/side Dumbbell Plank Rows Pick a loading and stick with it for all 6 sets. Alternate arms each reps. 3a) 5 minute AMRAP: 15 Box Jump Overs 24/20 15 Knees-up Rest 2 minutes 3b) 5 minute AMRAP: 15 Wall Balls 14/8 15 Abmat Sit-ups Extra Work: 4) Double-unders: 10 minutes Practice Goal should be 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) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading. 2) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading. 3) Back Box Step-ups: 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. Setup the box so your knee is in line with your hip when on the box. Reference 3/12/18 for loading. 4) 10 minute AMRAP: 12 Deadlifts 65/45 9 Front Squats 65/45 6 Bar Facing Burpees Extra Work: 5) Sled Drag:…

*We are changing our client management software HERE WOD: 1) 2 sets for Max Reps: 3 minutes Ski/Bike/Row/Run 2 minutes Air Squats 1 minute Shoulder-to-Overhead 65/45 1 minute Rest 1 minute Shoulder-to-Overhead 65/45 2 minutes Air Squats 3 minutes Ski/Bike/Row/Run 1 minute Rest 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

WOD: 1) 21 minute EMOTM: 1 – 3 Bench Press 2 – 3/side Split Kneeling Single Arm Dumbbell Press 3 – 100ft D-Ball Bear Carry Warm-up as needed for the Bench Press. Start around 60-70% and build as deemed fit. Pick a weight and stick with it for the Presses treating this and the D-Ball Carry as accessory movements. 2) 10 minute AMRAP: 21-15-9 Wall Balls 14/8 21-15-9 Dumbbell Deadlifts 35/25 21-15-9 Ring Rows Extra Work: 3) D-Ball Bear Hug Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Set the box height so hip and knee are in line. Alternate legs each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE