Category: Move

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: 1) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5 Rep Push Press Pick output you can maintain on the machine. For the Push Press start at a moderate load and build as deemed fit. 2) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5-10 Toes-to-bar/Knees-up Pick output you can maintain for both movements. Work a gymnastics movement that you can perform a kip with and work on building capacity on the movement. 3) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Ball Slams 40/30 + 10 Push-ups Pick output you can maintain for the machine. If that reps for the Even round are too much scale appropriately. This should be one continuous 42 minute piece. Extra Work: 4) Abmat Sit-ups: 100 Reps Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work…

WOD: 1) 21 minute EMOTM: 1 – 3 Deadlifts 2 – 10 Box Jumps 24/20 3 – 30 second Front Plank Deadlifts start around 60% and build as heavy as deemed fit. Box Jumps step down between reps. 2) 9 minute AMRAP: 9 Ring Rows 18 Kettlebell Swings 35/26 36 Heavy Rope Single-unders Extra Work: 3) 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) Tempo Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading. 2) Tempo Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading. 3) Back Rack Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Alternate legs each rep. Build as heavy as deemed fit. Reference 3/5/18 for loading. 4) 10 minute AMRAP: 5 Dumbbell Power Cleans 35/25 10 Dumbbell Front Squats 35/25 15 Burpees Extra Work: 5) Sled Drag: 400m @ Bodyweight Stimulus for this is a continuous walk, scale loading…

WOD: 1) 20 minute AMRAP: 21 Deadlifts 75/55 50 Heavy Rope Single-unders 15 Ring Rows 50 Heavy Rope Single-unders 9 Shoulder-to-Overhead 75/55 50 Heavy Rope Single-unders 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