Category: Move

WOD: 1) Every 1:30 x 7 sets: 5 Hurdle Jumps + 30 second D-Ball Bear Hold Work to build your height on the Hurdle Jumps. Reset between each Hurdle Jump. Pick a difficult but maintainable weight for the D-Ball Holds. 2) Every 1:30 x 7 sets: 50ft/side Single Arm Farmers Carry + 30 second Front Plank Hold Work as heavy as possible on the Farmers Carry. Focus on keeping a Hollow Position in your Plank Hold. 3) 10 minute AMRAP: 15 Dumbbell Front Squats 25/15 12 Knees-up 9 Burpee-to-target Extra Work: 4) Standing Flat Bar Cable Press Down: 4 sets of 12-15 reps Rest 90-120 seconds between sets. Focus on activation of the lats over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 3 Pause Front Squat + 5 Front Squat: Every 3:00 x 5 sets Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit. 2) Back Rack Barbell Lunges: 10/side Every 3:00 x 3 sets Reference 1/8/18 for loading. Build as heavy as deemed fit. Alternate legs each repetition. 3) 9 minute AMRAP: 3 D-Ball Deadlifts 70/50 3 D-Ball Bear Squats 70/50 3 D-Ball Over the Shoulder 70/50 50 Heavy Rope Single-unders Extra Work: 4) Good Morning: 3 sets of 15 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) 20 minute AMRAP: 100 Heavy Rope Double-unders 21 Wall Balls 14/8 7/side Hang Dumbbell Snatch 35/25 For Dumbbell Snatches perform all on 1 side before switching to the other side. 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) Every 1:30 x 7 sets: 7 Double Kettlebell Deadlifts Warm-up as needed. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: 5/side Single Leg Kettlebell Deadlifts + 5-10 V-Ups Focus on positioning over loading on both movements. Move smooth, slow, and controlled. 3) 3 rounds AQAP: 18 Ring Rows 15 Thrusters 45/35 12 Bar Facing Burpees Extra Work: 4) Double Kettlebell Front Rack Box Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Setup the box so your knee and hip are in line when on the box. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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…