Category: Move

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 2 Sumo Deadlifts @ 60-70% + Blue Bands Station 2 – 5/side Alternating Jumping Lunges Station 3 – 10-20 Calorie Row For the Deadlifts pick a weight and keep it there for all 7 sets. We will build the band tension over the next 4 weeks. The goal on these should be absolute speed on the bar, reset between each rep. Jumping lunges don’t just focus on switching your feet quick but jumping as high as possible. Calorie Row reference the last 4 weeks for output, be consistent. 2) 10 minute AMRAP: 20 Kettlebell Swings 35/26 50 Single-unders Extra Work: 3) Waiters Walk: 6 x 50m Rest 60 seconds between sides. Perform with Kettlebells. For results post detailed weights, reps, times, thoughts,…

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 7 Reps Sets 4-6 – 5 Reps Sets 7-9 – 3 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 2) AQAP: 50 Deadlifts 65/45 50 Box Jumps 24/20 50 Front Squats 65/45 Extra Work: 3) Row: 10 x 50 Calories Rest 90 seconds between intervals. Goal is fast, but consistent paces. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) AQAP: 800m Run 100 Walking Lunges 25 Burpees 15 Rope Sit-to-stand 25 Burpees 100 Walking Lunges 800m Run Extra Work: 2) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on quality, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit. 2) Single Leg Kettlebell Deadlift: 8/side Every 2:00 x 5 sets This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other. Goal should be to keep the opposing foot off the ground for all 8 reps. 3) 10 minute AMRAP: 15 Thrusters 65/45 12…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 20 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Barbell Directly into 2) 20 minute EMOTM: Movement 3 – Gymnastics/Skill Movement 4 – Non-Monostructural Conditioning 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 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy weight and somewhere between 1 and 5 reps, shouldn’t be more than 15 seconds worth of work. Movement 4 – Non-Monstructural Conditioning – Wall…