Category: Move

WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 2a) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 weight and somewhere between…

WOD: 1) 0:00 – 10:00: Easy Ski/Bike/Row Use this a warm-up, Zone 2/3 work. Start at an easy pace, work to build your pace a little each minute. 2) 11:00 – 32:00 – 21 minute EMOTM: 1 – 5-10 Knees-up/Toes-to-bar 2 – 3 Thrusters 3 – 5/side Single Arm Dumbbell Upright Row Pick efforts/load you can maintain for parts 1 + 3. Thrusters are done from the floor, use this as an opportunity to establish a heavy 3RM Thruster from the floor. 3) 32:00 – 40:00 – 8 minute AMRAP: 20 Kettlebell Swings 35/26 15 Goblet Squats 35/26 10/side Single Arm Kettlebell Push Press 35/26 Extra Work: 4) 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: 50ft/Direction Side Shuffle + 50ft/Side Single Arm Dumbbell Front Rack Carry For the side shuffle work on moving as quickly as possible, as well as making the change of direction as quick as possible. For the Front Rack Carry work as heavy as possible. Use two hands as needed to get the Dumbbell in position, but support with only 1 arm. 2) Every 1:30 x 7 sets: 5 Renegade Rows One Renegade Row consists of 1 Push-up + 1 Row on each arm. Work as heavy as deemed fit. Focus on keeping a tight plank and your hips square. 3) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Ball Slams 40/30 9 Ring Rows Extra Work: 4) Single Arm Dumbbell Overhead Squat: 10 minutes Practice Work on any facet of the movement, including mobility. For results post detailed weights, reps,…

WOD: 1) Every 2:00 x 7 sets: 1 Pause Front Squat + 2 Front Squats Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds. 2) Every 3:00 x 3 sets: 10/side Back Rack Reverse Lunges Warm-up as needed. Start around 30% of your 1RM Back Squat. Build as heavy as possible. Alternate legs each rep. 3) 10-9-8…3-2-1 – AQAP: D-Ball Deadlift + Squat 70/50 Burpees Extra Work: 4) Safety Bar 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: 60 Calories Ski/Bike/Row 50 Ring Rows 40 Ball Slams 40/30 30 Burpees 20 Push-ups Extra Work: 2) Rope Climbs: 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