Category: Move

*Fall/Winter Holiday Schedule HERE WOD: 1a) 7 minute EMOTM: 40 seconds Ski/Bike/Row 1b) 7 minute EMOTM: 5-10 Bar Rows Pick output you can maintain for Part A through all 3 pieces.. Pick a rep scheme you can keep for the Bar Rows. Add load if deemed fit. Perform the Bar Rows off of your Barbell and Bench. 2a) 7 minute EMOTM: 40 seconds Ski/Bike/Row 2b) 7 minute EMOTM: 5 Bench Press Continue to the same output for Part A. Bench Press start around 60% of your 1RM and build as heavy as deemed fit. 3a) 7 minute EMOTM: 40 seconds Ski/Bike/Row 3b) 7 minute EMOTM: 10 V-Ups + 10 Kettlebell Swings 35/26 Continue to the same output for Part A. If you can’t perform a V-Up scale to Abmat Sit-ups. Extra Work: 4) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on quality not speed. For results post detailed…

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 3-5/side Double Kettlebell Front Rack RNT Split Squat 2 – 3/side Single Stand Standing Dumbbell Press 3 – 5 Max Effort Wall Balls 1 – Banded attached at the outside knee/forward knee. Perform all reps on 1 side before switching to the other. Focus on positioning and movement quality over load. 2 – Standing on 1 foot, perform 3 Dumbbell Strict Press on the opposing arm, then switch to the other side. 3 – Pick a Wall Ball heavier than you would normally use. Perform a full Squat and throw the ball as high as you can. Let it drop and hit the floor, then perform the next rep. Take 3-5 seconds between reps. 2) 7 minute AMRAP: 21 Deadlifts 75/55 15 Front Squats 75/55 9 Shoulder-to-Overhead 75/55 Extra Work: 3) D-Ball Carry: 400m Keep track…

*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 8 @ 60-70% 6 @ 70-80% 4 @ 80-90% 4 @ 85-95% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 2) Front Squat – Every 2:30: 5 @ 65-75% 4 @ 75-85% 3 @ 80-90% 3 @ 85-95% Pick weights based off of feel. Use past weeks for reference points. 3) 5 rounds for Max Reps: 40 seconds D-Ball Over the Shoulder 70/50 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 4) Good Morning: 3 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 100 Wall Balls 14/8 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 75 Box Jump Overs 24/20 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 50 Ring Rows 800m Run/1000m Row/1000m Ski/2000m C2 Bike/2400m Assault Bike 25 Burpees Extra Work: 2) Band Pull Aparts: 100 Reps Switch between over and underhand every 10 reps. Focus on positioning, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 7 Double Kettlebell Deadlifts 2 – 5/side Front Foot Elevated Reverse Lunges 3 – 10 D-Ball Good Mornings Kettlebell Deadlifts build as heavy as deemed fit. For lunges perform all 5 reps on 1 side before switching to the other. D-Ball Good Morning pick a weight and stick with it, focus on good positioning, not loading. 2) 12 minute AMRAP: 12 Shoulder-to-Overhead 65/45 30 Single-unders 15 Front Squats 65/45 30 Single-unders 18 Deadlifts 65/45 30 Single-unders Extra Work: 3) Farmers Carry: 400m Heavy…