Category: Move

*Mike Molloy Nutrition Seminar Here **Games Fundraiser 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) Block Pull: 1 Reps Every 1:00 x 10 sets Warm-up as needed. Pull from the top of the knee position. Loading should be anywhere from 110-130% of what you would normally Deadlift at the given rep range. Build loading each set as deemed fit. 2) Sumo Stance Good Morning: 10 Reps Every 2:00 x 5 sets These should be done as continuation of your block pulls starting at 10:00 on the clock. Focus on positioning over load. 3) 5 rounds AQAP: 400m Run 15 Front Sqauts 45/35 Extra Work: 4) Strict Pull-up: 10 minute EMOTM Use assistance as needed. Pick a rep count you can…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 –  Monostructural Conditioning Minute 3 – Gymnastics/Skill Minute 4 – Gymnastics/Skill Minute 5 – Non-Monostructural Conditioning Minute 6 – Non-Monostructural Conditioning Minute 7 – Barbell Minute 8 – Barbell Pick a total of 4 movements! 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…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1a) 0:00 – 21:00 – Every 3:00 x 7 sets: 12 Dumbbell Deadlifts 25/15 9 Dumbbell Hang Power Cleans 25/15 6 Dumbbell Shoulder-to-Overhead 25/15 + 5 Floor Press Start at a moderate weight for your Floor Press and build as heavy as deemed fit. Upon finishing the 12-9-6 the remained of the 3 minute window is to complete the Floor Press. The 12-9-6 shouldn’t take much more than a minute, scale appropriately. 1b) 21:00 – 30:00 – 9 minute EMOTM 3-5/side Assisted Pistol Squats Scaled Pistol is either done with a band which is more advanced, or done as…

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) 20 minute EMOTM: Odd – 10-20 Calories Assault Bike Even – 50m D-Ball Bear Carry Pick loading and output that you can maintain for all 10 sets. 2) AQAP: 400m Run 40 Ring Rows 400m Run 40 Push-ups 400m Run 40 Knees-up Extra Work: 3) Band Pull-Aparts: 100 Reps Not for time. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=PSC_w2T-4QI  

*Mike Molloy Nutrition Seminar Here **Games Fundraiser Here ***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.  WOD: 1) Front Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. Reference 6 weeks back or start around 70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 21 Air Squats 15 Box Jumps 24/20 9 Deadlifts 95/65 Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale as needed so that you can keep continuous movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE