Category: Move

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minute 11-20 – Gymnastics/Skill Minute 21-30 –  Non-Monostructural Conditioning Minute 31-40 – 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 –…

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1a) 0:00 – 10:00 – AQAP: 800m Run 3 rounds of “Cindy” “Cindy” is 5 Pull-ups + 10 Push-ups + 15 Air Squats (scale to Ring Rows as needed). Scale effort so you can complete rounds at around a 60 second per round pace or less. 1b) 10:00 – 20:00 – AQAP: 800m Run 3 rounds of Dumbbell “DT” 35/25 “DT” is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder-to-Overhead. Scale loading appropriately so you can complete rounds at around a 60 second per round pace or less. 1c) 20:00 – 30:00 – AQAP: 800m Run 3 rounds of “Cindy” “Cindy” is 5 Pull-ups + 10 Push-ups + 15 Air Squats (scale to Ring Rows as needed). Scale effort so you can complete rounds at…

*Membership Price Changes HERE **Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Bike/Ski/Row/Run: 40 seconds Hard Every 1:00 x 7 sets Pick a medium and output that you can maintain for all 7 sets. 2) Sled Drag: 50m Every 1:00 x 7 sets Pick a moderate weight. Something you can “power” walk with, and complete in 30-40 seconds. 3) Double Kettlebell Front Rack Carry: 50m Every 1:00 x 7 sets Pick a loading you can maintain unbroken for all 7 sets. 4) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Thrusters 45/35 9 Knees-up Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=q0ffswUVoxA

*Membership Price Changes HERE *Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM WOD: 1) Back Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Overhead Alternating Lunges: 5/side Every 2:00 x 5 sets Start light if you’re unsure of the movement. Perform in whatever grip width is preferable. Alternate legs each rep for a total of 10 reps. Build as heavy as deemed fit. 3) 3 rounds for Max Reps: 1 minute Burpees 1 minute Kettlebell High-Pulls 53/35 1 minute Single-unders 1 minute Rest Each round rotate the movement you start on. Extra Work: 4) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for…

WOD: 1) 21 minute AMRAP: 21 Air Squats 15 Ring Rows 9 D-Ball Over the Shoulder 70/50 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE