Category: Move

* 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: 15 Burpees + 5 Bench Press Burpees should be a hard effort. If you can’t get them done in under 60 seconds scale the volume. In the remainder of the 3:00 hit a 5 rep Bench Press. Start around 60% of your 1RM Bench Press and climb as deemed fit. 1b) 21:00 – 30:00 – 9 minute EMOTM: 10-30 second Hanging Knee Hold/L-Sit Pick an effort/duration that you can maintain for the 9 sets. 1c) 30:00-40:00 – 10 minute AMRAP: 15 Wall Balls 14/8 15 Kettlebell Swings 35/26 Extra Work: 2) Run: 10 x 200m Rest 60 seconds between efforts….

* 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 – 50m Waiters Walk Even – 50m Sled Drag Pick loading you can maintain for all 10 sets. Perform the Waiters Walk all on one side for 50m, then switch to the other the next round, alternating back and forth from round to round. Load so efforts take about 40 seconds. 2) 10 minute AMRAP: 10 Ring Rows 15 Ball Slams 40/30 30 Single-unders Extra Work: 3) Box Plank Clocks: 5 x 1/direction Rest 90-120 seconds between sets. Feet on a box, walk your hands 360 degrees one way and then back the other to make a full rep. For results post detailed weights,…

* 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 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-7-5-3 Warm-up as needed. Reference 5/15/17 for loading. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 20 D-Ball Over the Shoulder 70/50 Extra Work: 4) Reverse Sled Drag: 6 x 50m Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 AMRAP: 20 Kettlebell Swings 35/26 40 Abmat Sit-ups 60 Air Squats Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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) Sumo Deadlift: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Reference last week for loading. Build as heavy as deemed fit. 2) Single Leg Deadlift: 6/side Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Focus should be on position over loading. 3) 12 minute AMRAP: 10 Ring Rows 15 Wall Balls 14/8 200m Run Extra Work: 4) Sled Drag: 400m Use a weight you can move continuously for the entire 400m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE