Category: Move

*Membership Price Changes HERE WOD: 1) Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Look to start and build a little heavier than last week. Build as heavy as deemed fit for the day. 2) Front Rack Box Step-ups: 5/side Every 2:00 x 5 sets Perform as a continuation of your Back Squats. Setup with the box so it puts your hip and knee in line. Perform all 5 reps on 1 leg before switching to the other. 3) 15 minute AMRAP: 10 Shoulder-to-Overhead 65/45 20 Box Jumps 24/20 30 Kettlebell Swings 35/26 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  

*Membership Price Changes HERE WOD: 1) Sled Drag: 50m Every 1:00 x 7 sets Pick a weight you can complete in about 30-40 seconds. Focus on walking through your heels and getting as much Glute and Hamstring engagement as possible. 2) Dumbbell Kneeling Split Singe Arm Press: 3/side Every 1:00 x 7 sets Pick a moderate weight. Focus on maintaining a tight, strong position. Build as heavy as deemed fit. Perform all reps on 1 side before switching to the other. 3) Single Leg Lateral Hurdle Hop: 5/side Every 1:00 x 7 sets Start as low as a crack on the floor, build as high as deemed fit. Perform all reps on 1 side before switching to the other. 4) 4 rounds for Max Reps: 40 seconds Ski/Bike/Row 20 seconds Rest 40 seconds Ball Slam 40/30 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 5) Ring Push-ups: 4 sets of 10-15…

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) AQAP: 800m Run w/Plate 15/10 100 Knees-up 50 Front Squats 65/45 10 Rope Sit-to-stand 800m Run w/Plate 15/10 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) 5 x 4 minute AMRAP – 1 minute Rest: 21-18-15-12-9 Wall Balls 14/8 21-18-15-12-9 Kettlebell Swings 35/26 21-18-15-12-9 Burpees Each 4 minute AMRAP the rep scheme decreases by 3 reps. Start from scratch at Wall Ball #1 each 4 minute block. Extra Work: 2) Band Pull-Aparts: 100 Reps Focus on positioning over speed. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Kettlebell Suitcase Deadlift: 3/side Every 1:00 x 7 sets Warm-up as needed. Build as heavy as deemed fit. Perform all reps on one side before switching. Set the kettlebell dead each rep. 2) Single Leg Kettlebell Deadlift: 5/side Every 1:00 x 7 sets Focus on positioning over load. Add weight as form allows. Perform all reps on one side before switching to the other. 3) Superman Hold: 20 seconds Every 1:00 x 7 sets Focus on tight contraction of the low back and glutes. Hands and feet high, keep the neck/spine neutral…eyes on the floor. 4) AQAP: 800m Run 50 Ring Rows 30 D-Ball Over the Shoulder 70/50 Extra Work: 5) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work…