Category: Move

WOD: 1) Deadlift: 3 Reps Every 1:00 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Dumbbell Stiff Leg Deadlift: 7 Reps Every 1:00 x 7 sets Pick a light to moderate weight. Focus on positioning over load. Knees should be completely locked out for this drill, not slightly bent. 3) Single Leg Hip Thrusts: 5/side Every 1:00 x 7 sets No load needed here. Focus on great positioning and activation. Keep your spine neutral, and hold for a brief contract at the top of each rep. 4) 3 rounds AQAP: 400m Run 21 Abmat Sit-ups 12/side Single Arm Dumbbell Push Press 35/25 Perform all 12 reps on 1 side before switching to the other side. Extra Work: 5) Single Arm Dumbbell Overhead Lunge: 3 sets of 50ft/side Rest 60 seconds between sides. For results post detailed weights,…

WOD: 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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 weight…

WOD: 1a) 0:00 – 10:00 – AQAP: 800m Run 50 Wall Balls 14/8 + 5 Push Press After completing the Run and Wall Ball the remaining time is left to hit a heavy 5 Push Press. 1b) 10:00 – 20:00 – AQAP: 800m Run 50 Kettlebell Swings 35/26 + 5 Push Press After completing the Run and Kettlebell Swing the remaining time is left to hit a heavy 5 Push Press. 1c) 20:00 – 30:00 – AQAP: 800m Run 50 Box Jump Overs 24/20 + 5 Push Press After completing the Run and Box Jump Overs the remaining time is left to hit a heavy 5 Push Press. 1d) 30:00 – 40:00 – AQAP: 800m Run 50 Push-ups + 5 Push Press After completing the Run and Push-ups the remaining time is left to hit a heavy 5 Push Press. Extra Work: 2) Single Arm Dumbbell Row: 4 sets of…

WOD: 1) Ski/Bike/Row/Run: 40 seconds Hard Every 1:00 x 7 sets Pick an output that you can maintain for all 7 sets. 2) Dumbbell Z-Press: 5 Reps Every 1:00 x 7 sets Folks on positioning over loading, build load as positioning/quality of movement allows. 3) Reverse Overhead Slam Ball Throw: 3 Reps for Distance Every 1:00 x 7 sets Use your Slam Ball weight that you’ll use for the workout. Throw backwards over your head as far as you can. 4) 10 minute AMRAP: 50 Single-unders 12 Ball Slams 40/30 9 Ring Rows 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

WOD: 1) Back Squat: 7 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) Dumbbell Split Squats: 6 Reps Every 2:00 x 5 sets Start light, build loading as deemed fit. Perform all reps on 1 side before switching to the other. Start on your non-dominant side first. 3) 8 minute AMRAP: 10 Front Squats 75/55 10 Bar Facing Burpees Extra Work: 4) Good Morning: 4 sets of 10 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