Category: Move

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 3-5/side Single Arm Kettlebell Overhead Split Squat 2 – 5 Dumbbell Z-Press 3 – 10/side Single Leg Lateral Jumps/Hurdle Hops 1 – Hold the Kettlebell Overhead in the opposing arm of the forward leg. Perform all reps on 1 leg before switching to the other. 2 – Legs should be straight out. Build as heavy as deemed fit. 3 – Lateral Hops, work with what’s comfortable, crack on the floor, PVC Pipe, mini hurdle. Goal should be to bound the reps back and forth. 2) 10 minute AMRAP: 21 Air Squats 15 Ball Slams 40/30 9 Push-ups Extra Work: 3) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 8-6-6-4 Warm-up as needed. Pick weights based off of feel. Build as heavy as deemed fit. 2) Front Squat – Every 2:30: 5-4-4-4 Pick weights based off of feel. Use past weeks for reference points. 3) 5 sets for Max Reps – 90 seconds Work/:30 seconds Rest 10 Kettlebell High-pulls 53/35 75 Heavy Jump Rope Single-unders Max Burpees Extra Work: 4) Banded Pull Throughs: 3 sets of 30 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 3 rounds for Max Reps: 2 minutes Ski/Bike/Row 2 minutes Wall Balls 14/8 2 minutes Knee-ups 2 minutes Ball Slams 40/30 2 minutes Rest Extra Work: 2) 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 Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5 Deadlifts 2 – 5/side D-Ball Box Step-ups 3 – 10/side Medball Russian Twists Warm-up as needed. Start around 60% of your 1RM for the Deadlift. Build as heavy as deemed fit. For the Step-ups perform all reps on 1 side before switching to the other. Hold the D-Ball in the Bear Hug position. For the Russian Twists use a Wall Ball Medball. 2) 3 rounds AQAP: 75 Single-unders 15 Ring Rows 12 D-Ball Bear Squats 70/50 Extra Work: 3) Hip Extension: 4 sets of 12 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Fall/Winter Holiday Schedule 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,…