Category: Move

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 strength baring format,…

WOD: 1) 20 minute EMOTM: Odd – 3 Bench Press Even – 20-40 second Hollow Hold Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. For the Hollow Hold pick a time that you can maintain for all 10 sets. 2) 12 minute AMRAP: 5 Ring Rows 10 Push-ups 15 Air Squats Extra Work: 3) Front Rack Hold: 5 x :30/:30 Heavy as possible. If you’re Front Squatting over your body weight than you goal should be to use your Max Front Squat, if you’re not Front Squatting your bodyweight than your goal is to do these at your bodyweight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 20 minute EMOTM: Odd – 1 Sumo Deadlift Even – 8 Double Bent Over Dumbbell Rows Warm-up as needed. Reference last week for loading for your Deadlift. Build as heavy as deemed fit. Pick a difficult weight for the Rows, but something you can maintain for all 10 sets. 2) 10 minute AMRAP: 10 Ball Slams 40/30 30 Single-unders Extra Work: 3) Knees-up: 10 minute EMOTM Use this as a skill session to work on your kipping movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Pause Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 2 Back Squat: 5 Reps Every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit. 3) 10 minute AMRAP: 10 D-Ball Over the Shoulder 70/50 10 D-Ball Bear Hug Alternating Lunges 70/50 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 5 rounds – 3 minute AMRAP – 1 minute Rest: 6 Push-ups 9 Box Jumps 24/20 12 Ball Slams 40/30 Extra Work: 2) Single Arm Dumbbell Row: 4 sets of 10/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