Category: Move

WOD: 1) Every 1:30 x 7 sets: 5 Sumo Deadlifts Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Pull all reps from a Dead Stop. 2) Every 1:30 x 7 sets: 3-5 Strict Pull-ups + 5/side Single Leg Hip Thrusts Use assistance as needed for Strict Pull-ups. Focus on position on the Hip Thrusts, you don’t need any load. 3) 7 minute AMRAP: 7 D-Ball Over the Shoulder 70/50 21 Wall Balls 14/8 Extra Work: 4) Cable Pull Throughs: 4 sets of 20 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) 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 + 20 Shoulder-to-Overhead 65/45 + 10 Burpees Even – 2 minutes Ski/Bike/Row/Run + 15 Knees-up + 25 Kettlebell Swings 35/26 Scale as needed, changing loads/reps so that each block takes you no longer than 4 minutes. Proper scaling should get you at least 1 minute of rest. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: 10 Lateral Hurdle Hops + 100ft Farmer’s Carry Lateral Hurdle Hops should be done bounding. Work as high as possible. Farmers Carry work as heavy as possible, Kettlebells, Dumbbells, Handles, whatever you want. 2) Every 1:30 x 7 sets: 5 D-Ball Squats + 30 seconds D-Ball Hold All movements performed in a Bear Hug Position. Build as heavy as deemed fit. 3) 10 minute AMRAP: 50 Heavy Rope Single-unders 15 Ball Slams 40/30 12 Ring Rows Extra Work: 4) Seated Lat Pull-Down: 4 sets of 12 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) 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. 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. 3) 3 rounds for Max Reps: 1:30 Calories Ski/Bike/Row 1:00 Air Squats :30 Sumo Deadlift High-pulls 65/45 1:00 Rest This is a 3 minute Round, followed by 1 minute Rest. 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