Category: Move

*Regionals Shirts Sign-up HERE…Order Being Place Monday 5/8 **Programming Structure Shift HERE WOD: 1) AQAP: 200 Single-unders Then… 3 rounds of… 12 Thrusters 65/45 9 Ring Rows 6 Burpees Then… 1 mile Run Then… 3 rounds of… 12 Thrusters 65/45 9 Ring Rows 6 Burpees Then… 200 Single-unders Post Class: 2) Band Pull Aparts: 100 not for time Focus on positioning not speed. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE This is a good listen…for those who “can’t” lose weight you’ve either got one of two things going on, some serious medical/thyroid issues, or in 99 out of 100 instances, you’re just not being honest with yourself about what you eat, how much you eat, and how consistently you eat well.

*Regionals Shirts Sign-up HERE…Order Being Place Monday 5/8 **Programming Structure Shift HERE WOD:  1) 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. 2) D-Ball Bear Hug Lunge: 8/side Every 2:00 x 5 sets Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Alternate legs each rep. Build as heavy as deemed fit. 3) 10 minute AMRAP: 3 Rope Sit-to-stand 10 Shoulder-to-Overhead 65/45 Pre Class: 4) Sled Drag: 400m @ Bodyweight Not for time. Should move smooth and steady. If you can’t maintain consistent movement, scale appropriately. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Programming Structure Shift HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 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 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 – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a…

*Programming Structure Shift HERE WOD: 1) 0:00-10:00 – 10 minute EMOTM: “X” Toes-to-bar/Knees-up/Kips Pick a quantity of reps you can maintain for all 10 sets. Regardless of what you are doing you should be performing a minimum of 5 reps. Focus here should be skill/technique, work on a movement pattern that you can properly kip with. 2) 10:00-20:00 – 10 minute AMRAP: 5 Ring Rows 10 Push-ups 15 Air Squats Rest 2:30  after complete. 3) 22:30-30:00 – Every 1:30: 1 Strict Press + 5 Push Press Start around 70% of your 1RM. Build as heavy as deemed fit. Rest 2 minutes after the last set is complete. 4) 32:00-40:00 – 8 minute AMRAP: 10/side Dumbbell Plank Rows 25/15 10 Dumbbell Hang Power Cleans 25/15 10 Dumbbell Front Squats 25/15 10 Dumbbell Shoulder-to-Overhead 25/15 Extra Work: 5) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets….

*Programming Structure Shift HERE WOD: 1) 20 minute EMOTM: Odd – 40 seconds Bike/Row/Ski/Run Even – 50m D-Ball Bear Hug Carry Pick an output for the Bike/Row/Ski/Run that you can maintain for all 10 sets that takes approximately 40 seconds. For the D-Ball Carry load as heavy as possible, the carry should take approximately 40 seconds. 2) 10 minute AMRAP: 10 Deadlifts 95/65 20 Box Jumps 24/20 30 Abmat Sit-ups Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. If you have them perform an EMOTM. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=i6GoRKvFWKQ A huge loss on Sunday to the mountaineering and athletic world.