Category: Move

WOD: 1) Deadlift: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Use this to establish a 3RM. 2) Russian Kettlebell Swings: 20 Reps Every 2:00 x 5 sets Load as deemed fit. Focus on positioning and loading the hamstrings and low back appropriately. 3) AQAP: 30-24-18-12-6 Wall Balls 14/8 15-12-9-6-3 Dumbbell Hang Power Cleans 35/25 Extra Work: 4) D-Ball Box Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Alternate legs each rep. Setup box height so knee is in line with hip. Build as heavy as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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 work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…

WOD: 1) AQAP: 10,000m Row, Ski, Run Or 20,000m Concept 2 Bike Or 24,000m Assault Bike Treat this as a time trial, working right at your threshold. If you’re not smashed when you finish this you didn’t try. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 14 sets: Odd – 5 Barbell Push Press + 5-10 Ring Rows Even – 5-10 Push-ups + 5 Bent Over Barbell Rows Warm-up as needed. One barbell for this. Perform the Push Press from the floor. Pick reps you can maintain for the bodyweight movements. Build/change weights on the Barbell movements as deemed fit. 2) 4 rounds AQAP: 30 Kettlebell Swings 35/26 10 Burpees Extra Work: 3) 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

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. 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. 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.  4) 7 minute AMRAP: 10 D-Ball Over the Shoulder 70/50 10 Dumbbell Front Squats 35/25 Extra Work: 5) Cable Hamstring Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE