Category: Move

*Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-70% 2 sets of 5 @ 70-80% Pick weights within the percentage range based on feel. 3) 10 minute AMRAP: Burpee Box Jump Overs 24/20 Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale weight if you can’t keep moving for the entire 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 6 rounds AQAP: 400m Run 40 Walking Lunges 20 Ball Slams 40/30 Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand between every 10 reps. Focus on positioning 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 – 5 Deadlifts 2 – 3/side Dumbbell Split Squats 3 – 30 seconds Hollow Hold For the Deadlifts build loading each set as deemed fit. For the Split Squats pick a weight and focus on movement quality for all 7 sets. Scale Hollow Hold time as needed. 2) 3 rounds AQAP: 21 Knees-up 12 Dumbbell Thrusters 25/15 75 Single-unders Extra Work: 3) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip or Support. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=_aJLUpV6kwc

*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,…

*Fall/Winter Holiday Schedule HERE WOD: 1a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 1b) 5-10 Ring Rows: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Make the Ring Rows difficult so that they are a hard set. 2a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 2b) 5 Push Press: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1. Push Press performed from the floor. Start at a moderate loading and build as deemed fit. 3a) 40 seconds Row/Bike/Ski/Run: Every 1:00 x 7 sets 3b) 10-20 Abmat Sit-ups: Every 1:00 x 7 sets Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1/2. Pick a number of reps for the Abmat Sit-ups that you…