Category: Move

*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) AQAP: 400m Run 30 Dumbbell Thrusters 25/15 400m Run 30 Burpees 400m Run 30 Burpees 400m Run 30 Dumbbell Thrusters 25/15 400m Run Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) Block Pull: 3 Reps Every 1:30 x 7 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) D-Ball Bear Hug Split Squats: 5/side Every 2:00 x 5 sets These should be done as continuation of your block pulls starting at 10:00 on the clock. Load as heavy as deemed fit. Perform all reps on 1 side before switching to the other. 3) 12 minute AMRAP: 75 Single-unders 15 Knees-up 10 Ball Slams 40/30…

*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) 20 minute EMOTM: Odd – Monostructural Conditioning Even – Gymnastics/Skill Directly into… 1b) 20 minute EMOTM: Odd – Non-Monostructural Conditioning Even – 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…

*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: 200m Sprint + 5 Strict Press Approach the run as a sprint, don’t just jog. Start around 60-70% of your 1RM for your Strict Press. Build as heavy as deemed fit. 1b) 21:00 – 30:00 – 9  minute EMOTM: 5-15 Push-ups Pick a rep scheme that you can maintain unbroken sets. 1c) 30:00 – 40:00 – 10 minute AMRAP: 18 Box Jumps 24/20 15 Wall Balls 14/8 12 Ring Rows Extra Work: 2) Band Pull-aparts: 100 Reps Switch between over and underhand every 10 reps. Not for speed. For results post detailed…

*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 – 5/side Plate Overhead Box Step-ups Even – 1/side Turkish Get-up Pick loading you can maintain for all rounds. For the Step-ups setup with a box that put your hip and knee in line. 2) 10 minute Up Ladder: 3 Kettlebell Swings 35/26 3 Burpees Workout goes 3+3, 6+6, 9+9, and so on until 10 minutes is up. Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of developing a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=innib88UVgA