Category: Move

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. 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,…

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1) 0:00 – 30:00 – Every 5:00 x 6 sets: 400m Run 25 Kettlebell Swings 35/26 + 5 Bench Press Treat the Run and Swing as a fast interval effort. Rest as needed in the rest of the 5 minutes. Bench Press should start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) 30:00 – 40:00 – 10 minute AMRAP: 30 Abmat Sit-ups 20 Box Jumps 24/20 10 Push-ups Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1a) 7 minute EMOTM: 40 seconds Ski/Bike/Row Pick an output/effort that you can maintain for 7 sets. 1b) 7 minute EMOTM: 50m Sled Drag Pick a loading that takes you approximately 40 seconds to complete. 1c) 7 minute EMOTM: 5/side Kneeling Split Single Arm Dumbbell Press Pick a loading you can maintain all reps with. Focus on positioning and quality over loading. This is one continuous 21 minute EMOTM. 2) 5 rounds AQAP: 21 Wall Balls 14/8 15 Kettlebell Deadlifts 70/53 9 Ring Rows Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results…

*Raffle Prize Winners HERE **Mike Molloy Nutrition Seminar Here ***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. 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 Front Rack Reverse Lunges: 6/side Every 2:00 x 5 sets Perform this immediately after your last set of Back Squats starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 D-Ball Over the Shoulder 70/50 20 Single-unders Workout goes 3+20, 6+40, 9+60, and so on until 10 minutes is up. Extra Work: 4) Hip Extension: 3 sets of 20 Rest…

*Mike Molloy Nutrition Seminar Here **All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of. WOD: 1a) 0:00 – 10:00 – Max Reps 1600m Run 25 Wall Balls 14/8 Max Rope Climbs or Sit-to-stand Immediately into… 1b) 10:00 – 20:00 – Max Reps 1200m Run 50 Wall Balls 14/8 Max Rope Climbs or Sit-to-stand Immediately into… 1c) 20:00 – 30:00 – Max Reps 800m Run 75 Wall Balls 14/8 Max Rope Climbs or Sit-to-stand Extra Work: 2) Box Plank Clocks: 4 sets of 1/direction Feet on a box, walk 360 degrees, than back the other direction, ideally without breaking from the plank. That is 1 rep/set. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE