Category: Move

*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 – 5 Sumo Stance Deadlifts 2 – 5/side Double Kettlebell Front Rack Box Step-ups 3 – 5/side Single Arm Dumbbell Rows Pick loading you can maintain for all 7 sets for Parts 2 + 3. For Part 1 work to build your loading through the 7 sets. 2) 10 minute AMRAP: 21 Box Jump Overs 24/20 15 Knees-up 9 Burpees Extra Work: 3) Banded Hamstring Curls: 100 Reps Break up as needed. Not for time, for quality. For results post detailed weights, reps, times, thoughts,…

*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: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 1b) 20 minute EMOTM: Odd –  Non-Monostructural Conditioning Even – 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 –…

*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) 0:00 – 10:00 – Zone 2/3: Ski/Bike/Row/Run Start at an easy pace, and each minute bring the pace up slightly faster. Make even, manageable jumps. For instance dropping your split 2 seconds/500m on the Rower every minute for the 10 minutes. 2) 11:00 – 31:00 – 20 minute EMOTM: Odd – 5 Pendlay Rows + 5-10 Bar Push-ups Even – 30-40 seconds Front Rack Hold Perform the Bar Push-ups off the barbell used for the Pendlay Rows. Perform this as a “complex” bring the bar back to…

*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 – 5/side Single Leg Box Jump 2 – 3/side Kettlebell Windmills 3 – 5 Ball Slams For the single leg box jumps start low, build as deemed fit. Perform all 5 reps on 1 leg before switching to the other. Windmills start light as well and focus on your positioning of the movement. For Ball Slams go slow, focus on maximum output, throwing the ball as hard as you can. Take 3-5 seconds between each Ball Slam. 2) 21-18-15-12 – AQAP: Dumbbell Thrusters…

*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) Back Squat – Every 2:30: 8 @ 60-70% 8 @65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 2) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Pick weights based off of feel. Use past weeks for reference points. 3) 7 minute Up Ladder: 3 Deadlifts 95/65 3 Bar Facing Burpees Workout is 3+3, 6+6, 9+9, and so on. Extra Work: 4) Sled Drag: 400m @ Bodyweight…