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.  There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd WOD: 1) Sumo Deadlift: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM, build as heavy as deemed fit. Pull from a dead stop each rep. 2) Weighted Glute Bridges: 10 Reps Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts, starting at 10:30 on the lock. Start around 30% of your Deadlift and build as heavy as deemed fit. 3) 10 minute AMRAP: 21 Box Jump Overs 24/20 15 Ring Rows 9 Ball Slams 40/30 Extra Work: 4) Dumbbell Z-Press: 4…

* 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 Slams, Kettlebell Swings, lightweight/higher…

* 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) 0:00-10:00 – 10 minute EMOTM: 1/side Kettlebell Turkish Get-up Focus on quality of movement over loading. 1 Rep is all the way up and back down. 1b) 10:00-18:00 – 8 minute AMRAP: 21 Kettlebell Swings 35/26 21 Push-ups 15 Kettlebell Swings 35/26 15 Push-ups 9 Kettlebell Swings 35/26 9 Push-ups Swing weight should allow you to go unbroken for the majority of sets. 1c) 20:00-29:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups or Ring Rows 8 Alternating Single Arm Kettlebell Overhead Lunge Alternate arms from round to round for the Lunge. 1d) 30:00-40:00 – 10 minute AMRAP: 15 Kettlebell Deadlifts 35/26 12 Kettlebell…

* 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: 1 – 25m Reverse Sled Drag 2 – 50m Overhead Plate Carry Pick loading that you can maintain output for all 10 rounds. Sled Drag, given it’s short, should be heavy. Efforts should take 30-40 seconds. 2) 10 minute AMRAP: 15 Abmat Sit-ups 12 Dumbbell Front Squats 25/15 9 Burpees Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. 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) Front Squat – Every 2:30: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 2) Back Squat – Every 2:30: 10-10-7-5 Warm-up as needed. Reference 5/1/17 for loading. Build as heavy as deemed fit. 3) AQAP: 100 Air Squats 200 Single-unders 1 mile Run Extra Work: 4) Kettlebell Staggered Stance Romanian Deadlift: 4 sets of 8/side 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