Category: Move

*Membership Price Changes HERE WOD: 1) Sled Drag: 25m Every 1:00 x 7 sets This should be a heavy, grinding weight that takes approximately 30-40 seconds to complete. 2) Kettlebell Single Arm Upright Row: 5/side Every 1:00 x 7 sets Work light, focus on quality of movement and position. Keep that elbow high. 3) Seated Box Jump: 5 Reps Every 1:00 x 7 sets Sit on a box that puts your knee in line with your hip. Start at a comfortable height and build as high as deemed fit. Step down and reset between each rep. 4) 10 minute AMRAP: 15 Ball Slams 40/30 12 Burpees 9 Ring Rows Extra Work: 5) 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

*Membership Price Changes HERE WOD: 1) Back Squat: 2 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Top/Bottom Kettlebell Lunge: 5/side Every 2:00 x 5 sets Perform this with one Kettlebell in the Front Rack and the other in the Farmer’s Carry position. Perform all 5 reps on 1 side, then switch legs and Kettlebell positioning for the other side. 3) 3 rounds for Max Reps: 1 minute Row/Bike/Ski 1 minute Single-unders 1 minute D-Ball Over the Shoulder 70/50 1 minute Rest Extra Work: 4) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=2wPamRA_pMI

*Membership Price Changes HERE WOD: 1) 2-3-4-5-6 minute AMRAP – 1 minute Rest: 400m Run 100 Single-unders 25 D-Ball Over the Shoulder 70/50 25 Ring Rows Max Burpees Each round the AMRAP grows in time. 1 minute Rest between rounds. Each time block get as far as you can into the workout. Extra Work: 2) Farmers Carry: 400m Heavy as possible, keep it 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

*Membership Price Changes HERE WOD: 1) Stiff Leg Deadlift: 5 Reps Every 1:00 x 7 sets Focus on positioning over loading. Keep the legs completely straight, quads flexed. Work to the limits of your hamstring flexibility. 2) Single Leg Good Morning: 5/side Every 1:00 x 7 sets Start light, empty bar or less depending on balance and coordination. Focus on position over load. Perform all reps on 1 leg before switching to the other. 3) Front Foot Elevated Reverse Lunge: 5/side Every 1:00 x 7 sets No loading at all for these. Build to a max deficit. Perform all 5 reps on 1 leg before switching to the other. Focus on perfect positioning. 4) 3 rounds AQAP: 400m Run 21 Front Squats 45/35 12 Push-ups Extra Work: 5) Dumbbell Z-Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…

*Membership Price Changes HERE WOD: 1a) 20 minute EMOTM: Odd – Monostructural Conditioning Even – Gymnastics/Skill Directly into 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 – 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, i.e. heavy…