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) 30 minute AMRAP: 400m Run 30 Kettlebell Swings 35/26 20 Knee Push-ups 5 Rope Sit-to-stand Extra Work: 2) Handstands: 10 minutes Practice Work on any facet get getting upside down. 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 – 5 Deficit Deadlifts 2 – 10 Alternating D-Ball Lunges 3 – 30 second Active Bar Hang For the Deadlift stand on a plate 1-2″ thick. Start around 60% of your 1RM and build as heavy as deemed fit. Pick a weight for the lunges that you can maintain for all 7 sets. If you can’t hang for 30 seconds unbroken, scale to a maintainable time. 2) 12 minute AMRAP: 12 Wall Balls 14/8 9 Knees-up 6 Ball Slams 40/30 Extra Work: 3) Strict…

*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) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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: Row/Bike/Ski/Run Perform at a moderate pace, you should be breathing, but able to hold a light conversation. 2) 11:00-32:00 – 21 minute EMOTM: 1 – 8 Double Bent Over Dumbbell Rows 2 – 5-10 Push-ups/Ring Push-ups/Ring Dips 3 – 30 second Overhead Plate Hold Flutter Kicks Pick weights, output, movements, you can maintain for all 7 sets. 3) 32:00 – 41:00 – 3 rounds for Max Reps: 1 minute Row/Bike/Ski/Run 1 minute Dumbbell Shoulder-to-Overhead 1 minute Abmat Sit-ups Use the same…

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5 Hurdle Jumps 2 – 3/side Single Arm Dumbbell Split Kneeling Press 3 – 20 Russian Swings For the hurdle jumps use a box and PVC pipes. Adjust height with plates. Build as high as possible. Perform all reps on 1 side before switching to the other for the Split Kneeling Press. Russian Swings pick a weight you can maintain for all 7 sets. 2) 9 minute AMRAP: 50 Single-unders 12 Ring Rows 9 Thrusters 65/45 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