Category: Move

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 4:00 x 10 sets: Odd – 300m Run + 15 Ring Rows + 12 Alternating Dumbbell Snatch 35/25 Even – 300m Run + 10/side Single Arm Dumbbell Push Press 35/25 + 10 Burpees Scale loading/output appropriately so that you can get maintainable output and complete each set in under 3 minutes. Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Not for time, for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) D-Ball Bear Hold: 30 seconds Every 1:00 x 7 sets Work as heavy as possible, but only as heavy as you can hold unbroken. 2) Single Arm Dumbbell Bench Press: 3/side Every 1:00 x 7 sets Start at a moderate weight, build as heavy as deemed fit. Focus on good bracing and keeping your body square. 3) Lateral Hurdle Hops: 20 Reps Every 1:00 x 7 sets Each jump over the hurdle/bar is a rep. Build as high as possible that you can complete in under 30 seconds. 4a) 3 minute AMRAP: 10 Thrusters 45/35 10 Knees-up Rest 3 minutes 4b) 3 minute AMRAP: 10 Thrusters 45/35 10 Knees-up Our goal here is to work on pacing and your ability to pace. The intended stimulus is that Part B is a higher score than Part A. Can you hold back? Learning to pace…

*Fall/Winter Holiday Schedule HERE WOD: 1) Front Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 D-Ball Over the Shoulder 70/50 3 Box Jump Overs 24/20 Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously for the 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) AQAP: 50 Calories Bike/Ski/Row 50 Kettlebell Swings 35/26 50 Walking Lunges 50 Ring Rows 50 Abmat Sit-ups 50 Push-ups 50 Kettlebell Swings 35/26 50 Calories Bike/Ski/Row Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Goal is to start and build a little heavier than last week. 2) RNT Banded Split Squat: 7 Reps/side Every 2:00 x 5 sets Focus should be on positioning first, add load if able. Perform all reps on 1 side before switching to the other. 3) 3 rounds AQAP: 400m Run 20 Knees-up 10 Front Squats 75/55 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE