Category: Move

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Front Squat – Every 2:00: 5-3-3-1-1 Warm-up as needed. 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. Start around 70% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Bar Facing Burpees 3 Deadlifts 115/75 Extra Work: 4) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times,…

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) 20 minute AMRAP: 10 Ring Rows 10 Shoulder-to-Overhead 65/45 10 Burpees 10 Front Squats 65/45 Extra Work: 2) Dumbbell Split Squats: 3 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 10 reps on one side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1) Sumo Deadlift: 7 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) Good Morning: 10 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, start light 20-30% of your 1RM Deadlift. 3) AQAP: 50 Knees-up 50 Ball Slams 40/30…

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). 1) 40 minute EMOTM: Minute 1 – Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 – Non-Monostructural Conditioning Minute 4 – 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…

* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15). WOD: 1a) 0:00-10:00 – 10 minute EMOTM: 10-20 seconds Hanging L-Sit/Knee-up Hold Pick a position and time you can maintain for all 10 sets. Use this as an opportunity to also work on that solid active shoulder position. 1b) 10:00-14:00 – 4 minute AMRAP: 10 Burpees 20 Kettlebell Swings 35/26 Swing weight should allow you to go unbroken for all sets. 1c) 15:00-19:00 – 4 minute AMRAP: 10 Burpees 20 Kettlebell Swings 35/26 Start back at Burpee…