Category: Move

WOD: 1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading. 2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit. Reference 1/15/18 for loading. 3) 10 minute AMRAP: 10 Bar Facing Burpees 15 Deadlifts 95/65 50 Heavy Rope Single-unders Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1)  5 x 3 minute AMRAP – 1 minute Rest: 15 Dumbbell Power Cleans 25/15 12 Ring Rows 9 Dumbbell Thrusters 25/15 Extra Work: 2) Barbell Z-Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 14 sets: Odd – 8 Deadlifts Even – 15 Russian Swings + 15 Abmat Sit-ups Warm-up as needed. Deadlifts build as heavy as deemed fit. Perform them from a Dead Stop each reps. Swings pick a fixed weight for all sets. 2) 10 minute AMRAP: 50 Calories Ski/Bike/Row 50 Ball Slams 40/30 Extra Work: 3) Hip Thrusts: 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

WOD: 1) 40 minute EMOTM: Minute 1-10 –  Monostructural Conditioning Minute 11-20 – Gymnastics/Skill Minute 21-30 –  Non-Monostructural Conditioning Minute 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: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row Even – 5 Push Press Pick output you can maintain for the machine work. Push Press are from the floor, build to a heavy 5 for the day. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row Even – 5-10 Bar Rows Pick output you can maintain. Add a box for your feet if you’d like to make the bar Rows more difficult. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row Even – 10 Push-ups + 10 Kettlebell Swings 35/26 Pick output you can maintain for all rounds. Extra Work: 2) Kneeling Rope Cable Crunches: 4 sets of 20 Rest 90-120 seconds between sets. Load as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE