Category: Move

WOD:  1) 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. Reference last week for loading. 2) Dumbbell Split Squats: 8/side Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Perform all 8 reps on 1 leg before switching to the other. Load as deemed fit. 3) 3 rounds AQAP: 400m Run 30 Wall Balls 14/8 20 Knees-up Extra Work: 4) Sled Drag: 400m @ Bodyweight Not for time. This should be smooth and steady movement. Scale as needed to get that stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Movement 1 – Minutes 1-10 – Monostructural Conditioning Movement 2 – Minutes 11-20 – Gymnastics/Skill Movement 3 – Minutes 21-30 – Non-Monostructural Conditioning Movement 4 – 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 Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell –…

WOD: 1) 0:00-10:00 – 10 minute EMOTM: Handstand Push-up/Stink Bug/Handstand Hold Work on any variation of a vertical bodyweight pressing motion or support. Pick and output/rep you can maintain for all 10 sets. 2) 10:00-17:00 – 7 minute Up Ladder: 5 Kettlebell Swings 35/26 5 Box Jumps 24/20 Rep scheme is 5+5, 10+10, 15+15, and so on. Rest 3 minutes after Up Ladder is finished. 3) 20:00-30:00 – 10 minute EMOTM: Odd – 5/side Dumbbell Kneeling Single Arm Split Press Even – 5/side Dummbell Single Arm Bent Over Row Pick a loading that is difficult, but maintainable for all 5 sets of each. 4) 30:00-40:00 – 10 minute AMRAP: 10 Push-ups 20 Goblet Box Step-ups 35/26 @ 24/20 30 Abmat Sit-ups Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all…

WOD: 1) 20 minute EMOTM: Odd – 40 seconds Hard Row/Ski/Bike/Run Even – 50m Plate Overhead Carry Pick output and loading you can maintain for all 10 rounds. The plate carry should take you approximately 30-40 seconds. 2) 21-15-9 – AQAP: Ring Rows Ball Slams 40/30 75 Single-unders Extra Work: 3) Kettlebell Windmill: 4 sets of 10/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  

WOD: 1) Front Squat Every 2:30: 10-7-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Back Squat Every 2:30: 10-7-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 10 Kettlebell High-pulls 53/35 10 Alternating Goblet Lunges 53/35 10 Burpees Extra Work: 4) Dumbbell Stiff Leg Deadlift: 3 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE