Category: Move

WOD: 1) Ski/Bike/Row/Run: – 10 minutes Easy – 5 x 1 minute Easy/1 minute Moderate/1 minute Hard – 5 minutes Easy – 10 x :15 Sprint/:45 East This is one continuous piece. 2) 5 minute AMRAP: 30 Hollow Hold Flutter Kicks 20 Abmat Sit-ups 10/side Medball Twists Extra Work: 3) Double-unders: 10 minutes Practice Work on any facet of a Double-under. Goal is to get to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1) Every 1:30 x 7 sets: 5 Bounding Broad Jumps + 50ft/side Single Arm Dumbbell Overhead Carry Warm-up as needed. Keep track of your 5 Rep bounding Broad Jump and work to get as far as possible. For the Overhead Carry work as heavy as possible. 2) Every 1:30 x 7 sets: 3 Bench Press + 5/side Single Arm Dumbbell Row Start around 60% of your 1RM Bench Press, build loading as deemed fit. Dumbbell Rows stay strict focus on good lat engagement. 3) 12 minute AMRAP: 15 Knees-up 12 Ball Slams 40/30 9 Burpees Extra Work: 4) Handstand Hold: 10 minute EMOTM Pick a time you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc. 2) Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc. 3) 10 minute AMRAP: 30 Russian Kettlebell Swings 35/26 20 Alternating Lunges 10 Box Jump Overs 24/20 Extra Work: 4) Sumo Stance Good Morning: 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) 20 minute AMRAP: 21 Wall Balls 14/8 15 Calories Machine 9 Push-ups Extra Work: 2) Single Arm Dumbbell Row: 5 sets of 6/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 7 sets: 5 Deficit Deadlifts Warm-up as needed. Stand on a 2″ riser. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: 7 D-Ball Good Mornings + 30 second Front Plank Focus on positioning on the Good Mornings. Upon completing the 7th rep immediately drop the ball and get in the Front Plank. 3) 3 rounds AQAP: 100 Heavy Rope Single-unders 21 Front Squats 65/45 4 Rope Sit-to-stand Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. No loading, focus on positioning. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE