Category: Move

*Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1 –  Monostructural Conditioning Minutes 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,…

*Fall/Winter Holiday Schedule HERE WOD: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 30 second Handstand Hold Pick efforts, distances you can maintain for all 7 sets. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Double Bent Over Dumbbell Rows Pick efforts, distances you can maintain for all 7 sets. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 20 Kettlebell Swings 35/26 Pick efforts, distances you can maintain for all 7 sets. If you’d like to make this piece a little more varied feel free to partner/group up with a 1-2 people and rotate through 3 different machines. All 3 of these pieces are done on a continuous clock. Extra Work: 2) Band Pull Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on quality not speed. 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 – 3/side Lateral Box Jumps 2 – 30-40 seconds Double-under Practice 3 – 5 Max Effort Wall Balls 1 – Start Low on the Lateral Box Jumps and build as high as deemed fit. Alternate directions each rep. 2 – Work those Double-unders! 3 – Use your normal Wall Ball weight or a little heavier. Throw the ball as high as possible, let it drop and reset each rep. 2) 10 minute AMRAP: 10 Shoulder-to-Overhead 65/45 10 Ring Rows 10 Burpees Extra Work: 3) Rope Climb: 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

*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 7 @ Easy 7 @ Moderate 5 @ Moderate 5 @ Heavy 3 @ Heavy Warm-up as needed. Picks weight based on feel. 2) Front Squat – Every 2:30: 5 @ Moderate 5 @ Moderate 4 @ Moderately Heavy 4 @ Heavy Pick weights based upon feel. 3) AQAP: 10-9-8…3-2-1 Front Squats 65/45 2-4-6…16-18-20 Deadlifts 65/45 Extra Work: 4) Single Leg Kettlebell Deadlifts: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1a) 5 minute AMRAP: 30 Ring Rows 60 Push-ups 120 Air Squats Max Calories Machine 1 minute Rest 1b) 10 minute AMRAP: 30 Ring Rows 60 Push-ups 120 Air Squats Max Calories Machine 1 minute Rest 1c) 15 minute AMRAP: 30 Ring Rows 60 Push-ups 120 Air Squats Max Calories Machine Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE