Category: Move

WOD: 1a) 9 minute AMRAP: 30 Single Arm Overhead Dumbbell Lunges 35/25 10 Burpees 6 Rope Sit-to-stand Rest 2 minutes 1b) 6 minute AMRAP: 21 Single Arm Overhead Dumbbell Lunges 35/25 7 Burpees 4 Rope Sit-to-stand Rest 2 minutes 1c) 3 minute AMRAP: 15 Single Arm Overhead Dumbbell Lunges 35/25 5 Burpees 2 Rope Sit-to-stand For all sets of Lunges split the reps between your two arms. Extra Work: 2) Wide Grip Lat Pull Down: 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

WOD: 1) Every 1:30 x 14 sets: Odd – 6 Deadlifts Even – 12 Double Russian Kettlebell Swings + 30 second Front Plank Warm-up as needed. Start at a moderate weight for your Deadlifts, and build as deemed fit. For the swings pick a weight that you can maintain for all 7 sets. 2) 9 minute AMRAP: 15-12-9 Thrusters 45/35 15-12-9 Ring Rows 50 Heavy Rope Single-unders Extra Work: 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on position over speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 in a strength baring format, i.e. heavy…

WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 15/side Single Arm Dumbbell Push Press 35/25 + 20 Box Jump Overs 24/20 Even – 2 minutes Ski/Bike/Row/Run + 15 Push-ups + 20 Alternating Dumbbell Snatch 35/25 Scale as needed. Efforts should take no longer than 4 minutes, scale appropriately. Extra Work: 2) 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) Every 1:30 x 7 sets: 10 Bench Ski Jumpers + 30 second Bench Hip Thrust Hold Bench Ski Jumpers…hands on the front of the Bench, jump back and forth over the bench, 5 reps each direction. Hip Thrust hold is no loading, focus on maintain a neutral spine and Glutes active. 2) Every 1:30 x 7 sets: 50ft Double Kettlebell Farmers Carry + 30 second Double Kettlebell Front Rack Hold Use the same loading for both pieces and perform as a complex without putting the Kettlebells down. 3a) 5 minute AMRAP: 15 Wall Balls 14/8 10 Knees-up 5 Sumo Deadlift High-pulls 75/55 Rest 2 minutes 3b) 5 minute AMRAP: 15 Wall Balls 14/8 10 Knees-up 5 Sumo Deadlift High-pulls 75/55 Focus on your pacing for this piece. The goal should be to get the same scores one each piece while still maximizing output. Extra Work:…