Category: Move

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2:00 Ski/Bike/Row/Run + 14 Ring Rows + 14 Alternating HANG Dumbbell Snatch 25/15 Even – 2:00 Ski/Bike/Row/Run + 7/side Dumbbell Plank Rows 25/15 + 14 Box Jumps 24/20 Scale as needed so that you can complete the block in at least 4:00, any slower scale back so you can get some rest and recovery. Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of developing a kipping Knees-up/Toe-to-bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5-10/side Bounding Lateral Box Step Jumps @ 12″ 2 – 3/side Single Arm Dumbbell Overhead Lunge 3 – 2 x Bottom of Burpee Jump to 50ft Sprint 1 – Start with 1 foot on the box and one on the floor, push off on both feet and jump landing the foot that was on the floor on the box, and the foot that was on the box on the floor on the opposite side, immediately bound back the other direction. Pick reps based on coordination and difficulty. 2 – Perform all reps on 1 side before switching to the other. Go slow and focus on precision movement. 3 – Laying in the bottom of the Burpee/Push-up, push off/jump up and sprint 50ft. Rest 10-20 seconds and repeat. 2) 9 minute AMRAP: 15 Ball Slams 40/30 15 Push-ups…

*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 4 sets of 5 @ Moderate > Moderately Heavy Warm-up as needed. Pick weights based upon feel. 2) Front Squat – Every 2:30: 4 sets of 5 @ Moderate > Moderately Heavy Pick weights based upon feel. 3a) 3 minute AMRAP: 60 Deadlifts 75/55 Max Bar Facing Burpees 1 minute Rest 3b) 3 minute AMRAP: 40 Front Squats 75/55 Max Bar Facing Burpees 1 minute Rest 3c) 3 minute AMRAP: 20 Sumo Deadlift High-Pulls 75/55 Max Bar Facing Burpees Extra Work: 4) Hip Extension: 4 sets of 15 Rest 90-120 seconds sets. Add load if deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 20 minute AMRAP: 21 Wall Balls 14/8 15 Hang Power Cleans 25/15 9 Push-ups Extra Work: 2) Single Arm Kettlebell 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

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 2:00 x 10 sets: 5 Deadlifts + 5 Box Jumps + 30 second Front Plank Start at a moderate weight with the Deadlifts, increase loading each round as deemed fit. Box Jumps should be moderately high, step-down from each rep.  2) 10 minute AMRAP: 50 Heavy Rope Single-unders 15 Knees-up 10 Ball Slams 40/30 Extra Work: 3) Hip Thrusts: 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