Category: Move

WOD: 1) 20 minute Up Ladder: 2 Rope Sit-to-stand 5 Ball Slams 40/30 10 Wall Balls 14/8 Workout goes 2+5+10, 4+10+20, 6+15+30, and so on until 20 minutes is up. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if deemed appropriate. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1) Every 1:30 x 7 sets: 5 Deadlifts Reference past weeks for loading. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull all reps from a Dead Stop, no Touch-and-Go.  2) Every 1:30 x 7 sets: 5 Bent Over Rows + 10 Russian Kettlebell Swings You choose the loading. Keep the movement strict and controlled for the Bent Over Rows. 3) AQAP: 50 Heavy Rope Single-unders 50 Shoulder-to-Overhead 45/35 50 Heavy Rope Single-unders 50 Knees-up 50 Heavy Rope Single-unders 50 Dumbbell Front Rack Lunges 25/15 50 Heavy Rope Single-unders Extra Work: 4) Strict Pull-up: 10 minute EMOTM Use assistance as needed. Pick reps you can maintain for all 10 sets. 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…

WOD: 1) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5 Close Grip Bench Press Pick output you can maintain on the machine for all sets. Start around 50-60% of your 1RM Bench Press, build as heavy as deemed fit. 2) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Barbell Upright Rows Pick output you can maintain on the machine for all sets. Upright rows, work light, focus on positioning and range of motion. Keep them Strict. 3) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Dumbbell Floor Press + 10 Kettlebell Swings 35/26 Pick output you can maintain on the machine for all sets. Use a weight for the Floor Press that is tough to do for 10 reps. Keep the Dumbbells neutral for the Floor Press. This entire piece should be done as one continuous 42 minute piece. Extra Work: 4) Band…

WOD: 1) Every 1:30 x 7 sets: 5 Box Jumps + 5/side Dumbbell Suitcase Deadlifts Warm-up as needed. For the Box Jumps work to build high, step down between each rep. For the Suitcase Deadlifts focus should be on positioning over load. Perform all reps on 1 side before switching to the other. 2) Every 1:30 x 7 sets 7 Dumbbell Strict Press + 14 Abmat Sit-ups Build loading through your sets as deemed fit on the Dumbbell Strict Press, performed standing. 3) 9 minute AMRAP: 15 Calories Ski/Bike/Row/200m Run 12 Dumbbell Thrusters 25/15 9 Ring Rows Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 20/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE