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: 1) 30 minute AMRAP: 800m Run 50 Walking Lunges 20 Burpees 5 Rope Sit-to-stand Extra Work: 2) D-Ball Bear Hug Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 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: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Set the bar dead between each rep. 2) Dumbbell Romanian Deadlifts: 12 Reps Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Focus on positioning over load. 3) 7 minute AMRAP: 10 Front Squats 95/65 10 Ring Rows Extra Work: 4) Band Pull Aparts: 100 reps Switch between over and underhand every 10 reps. 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) 40 minute EMOTM: Minutes 1-10 – Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 – Non-Monostructural Conditioning Minutes 31-40 – 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 rep…

* 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: Odd – 2-5 Toes-to-bar/Knees-up + 2-5 Pull-ups/Hollow Rocks Even – 30 second Plate Overhead Hold Pick output you can maintain for all 5 sets of each piece. Transition directly to Part B. 1b) 10:00-22:00 – 12 minute AMRAP: 10 Box Jump 24/20 15 Kettlebell Sumo Deadlift High-pulls 35/26 20 Air Squats Transition directly to Part C. 1c) 23:00 – 35:00 – Every 2:00 x 6 sets 10 Dumbbell Floor Press 25/15 10/side Dumbbell Plank Rows 25/15 Plank Rows are a total of 20 reps. Transition directly to part D 1d) 35:00-40:00 – 5 minute AMRAP: 5 Dumbbell Thrusters 25/15 10 Jumping Alternating…

* 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 D-Ball Bear Hug Squats Even – 50m Farmers Carry Pick loading that you can maintain for the 10 sets of each movement. If it’s raining heavily, perform that Farmers Carry as a 30-40 seconds stationary march. 2) 10 minute AMRAP 10 D-Ball Over the Shoulder 70/50 20 Wall Balls 14/8 40 Single-unders 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