Category: Move

*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: Station 1 – 5/side Single Leg Kettlebell Deadlifts Station 2 – 30 seconds of Goblet Box Step-ups 20″ Station 3 – 30 seconds Double Front Rack Bottoms Up Kettlebell Hold Pick loading that you can maintain across all movements. The focus of this session should be on movement quality, positioning, activation, etc. 2) 21-15-9 – AQAP: D-Ball Over the Shoulder 70/50 Burpees Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of a Handstand Hold/Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 2) Front Squat – Every 2:30: 5 @ 60-65% 3 sets of 5 @ 65-75% Pick weights within the percentage range based on feel. 3) For Max Reps: 2 minutes Box Jump Overs 24/20 3 minutes Medball Squat Clean 14/8 4 minutes Calories Ski/Bike/Row Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) 3-4 rounds AQAP: 800m Run 30 Wall Balls 14/8 5 Rope Sit-to-stand Extra Work: 2) Single Arm Kneeling Split Dumbbell Press: 4 sets of 6/side 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

*Fall/Winter Holiday Schedule HERE WOD: 1) Deadlift: 4 Reps Every 2:00 x 5 sets Warm-up as needed. Start a little heavier than last week, and work to build a little heavier than last week. 2) Double Kettlebell Front Rack Elevated Front Foot Reverse Lunge: 5/side Every 2:00 x 5 sets Load as heavy as deemed fit. Perform all 5 reps on 1 side before switching to the other. 3) 10 minute AMRAP: 15 Sumo Deadlift High-Pulls 75/55 40 Single-unders 9 Shoulder-to-Overhead 75/55 40 Single-unders Extra Work: 4) Farmers Carry: 400m Pick a load you can complete in under 10 minutes. Keep track of time and attempts to complete. 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 –  Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 –  Non-Monostructural Conditioning Minute 6 –  Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – 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…