Category: Move

WOD: 1) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep. 2) Every 3:00 x 3 sets: 10/side Back Rack Barbell Lunges Start light, build as heavy as deemed fit. Alternate legs each rep. 3) 10 minute AMRAP: 15 Burpees 15 D-Ball Over the Shoulder 70/50 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. 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

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 21 minute AMRAP: 18 Alternating Single Arm Overhead Lunge 35/25 15 Box Jumps 24/20 12 Ball Slams 40/30 9 Knees-up Extra Work: 2) Single Arm Dumbbell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible.   For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Every 2:00 x 10 sets: 5 Deadlifts + 5 Medball Bear Hold Jumping Squats + 30 second Handstand Hold Reference last week for loading for the Deadlift. Moving through each movement as a sequence, this should take approximately 60 seconds to work through, you’ll then have 60 seconds of rest. Build loading on the Deadlift as deemed fit. 2) 7 minute AMRAP: 21 Wall Balls 14/8 12 D-Ball Over the Shoulder 70/50 Extra Work: 3) Ring Dip Support: 10 minutes Practice Use assistance as needed. Work timed sets or an EMOTM. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 40 minute EMOTM: Minutes 1+2 –  Monostructural Conditioning Minutes 3+4 – Gymnastics/Skill   Minutes 5+6 –  Non-Monostructural Conditioning Minutes 7+8 – 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…

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1a) 0:00 – 4:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace Find a consistent manageable pace. 1b) 4:00 – 12:00 – 8 minute AMRAP: 10 Deadlifts 75/55 + 10 Push-ups Starts immediately at the end of A at 4:00 on the clock. 1c) 12:00 – 13:00 – 1 minute: Rest Transition back to your machine. 1d) 13:00-17:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace Find a consistent manageable pace.  1e) 17:00 – 25:00 – 8 minute AMRAP: 5 Shoulder-to-Overhead 75/55 + 20 Air Squats Make the STOH heavy and difficult to complete the 5 reps unbroken. Starts immediately at the end of A at 4:00 on the clock. 1f) 25:00 – 26:00 – 1 minute: Rest Transition back to your machine. 1g) 26:00-30:00 – 4 minutes: Ski/Bike/Row/Run Easy>Moderate pace Find a consistent manageable pace.  1h) 30:00 – 38:00 – 8 minute AMRAP: 10 Bar…