Category: Move

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 – Movement 1 – Monostructural Conditioning Minutes 11-20 – Movement 2 – Gymnastics/Skill Minutes 21-30 – Movement 3 – Barbell Minutes 31-40 – 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…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 0:00 – 10:00 – Strict Pull-ups: 10 minute EMOTM Reference last week’s band and assistance. If you imploded on your way through this last week, make an effort to pick something more maintainable this week. Minimum of 5 Reps per minute…at the same time if you’re using a band, no more than 5 reps/minute as we want you working the strength spectrum of the movement. 2) 10:00-17:00 – 7 minute Up Ladder: 3 Shoulder-to-Overhaed 65/45 3 Box Jumps 24/20 Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Rest 3 minutes after this is complete. 3) 20:00-30:00 – Push-ups: 10 minute EMOTM Like the Pull-ups pick an effort that is maintainable in unbroken sets. Scale to a Knee Push-up as needed. Minimum of 5 reps per minute. Rest 3 minutes after Push-ups. 4) 33:00-40:00…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) 21 minute EMOTM: Station 1 – 2 Sumo Deadlifts @ 60-70% + Purple + Orange Bands Station 2 – 3/side Hurdle Jumps 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. Hurdle Jumps build as high as deemed fit. Calorie Row reference the last 4 weeks for output, be consistent. 2) 6-12-18-24-30 – AQAP: Ball Slams 40/30 Wall Balls 14/8 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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) 21-15-9 – AQAP: D-Ball Over the Shoulder 70/50 400m Run Extra Work: 3) Sled Drag: 400m @ Bodyweight This should be smooth and steady, not for time. If you can’t keep yourself moving then scale the weight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM WOD: 1) 4 x 5 minute AMRAP – 2 minute Rest: 40 Single-unders 30 Abmat Sit-ups 20 Shoulder-to-Overhead 65/45 10 Front Squats 65/45 Each 5 minute AMRAP starts back at rep #1 on the Jump Rope. Extra Work: 2) Band Pull-Aparts: 100 not for time Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE