Category: Move

*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family. WOD: 1) 4 Front Squats + 6 Back Squats: Every 3:00 x 6 sets Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Reference 11/14/16 for loading. Goal is to establish a 4RM Front Squat for the day and then roll into the Back Squats. Focus on making the transition between the two movements as quick as possible. 2) 4 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 70/50 20 seconds Rest 40 seconds Single-unders 20 seconds Rest 40 seconds Burpees 20 seconds Rest Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if…

WOD: 1) 30 minute AMRAP: 30 Air Squat 10 D-Ball Over the Shoulder 70/50 30 Air Squats 10 Burpees 30 Air Sqauts 10 Ring Rows 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

WOD: 1) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 20-30% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible. Stand on a plate or box that is approximately 2-4″ depending on your height. 2) Russian Kettlebell Swings: 20 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Pick a loading you can maintain for all 5 sets. 3) AQAP: 36-27-18 Push-ups 24-18-12 Front Squats 75/55 Extra Work: 4) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 strength baring format,…

WOD: 1) Strict Press: 5 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 21 Wall Balls 14/8 15 Knees-up 9 Burpees Rest 2 minutes 2b) 5 minute AMRAP: 15 Wall Balls 14/8 12 Knees-up 9 Burpees Rest 2 minutes 2c) 5 minute AMRAP: 12 Wall Balls 14/8 9 Knees-up 6 Burpees Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE