Category: Move

WOD: 1) Deadlift: 3 Reps Every 2:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a 3RM for the day. Once you’ve maxed out, pull back to around 90% of the day’s max and try and finish all of your sets there. 2) 12 minute AMRAP: 10 Ring Rows 20 Ball Slams 40/30 80 Single-unders Extra Work: 3) Hollow Body Bar Hang: 8 x :20/:10 Scale time as needed to be able to hit all 8 rounds. Focus on good active shoulders, rib cage closed down, and belly tight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 1 Front Squats + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 1RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible. 2) 10 minute Up Ladder: 5 Kettlebell Swings 35/26 10 Abmat Sit-ups Workout goes 5+10, 10+20, 15+30, and so on until 10 minutes is up. Extra Work: 3) Hip Thrusts: 4 sets of 8 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) AQAP: 35 Ring Rows 20 Bar Facing Burpees 21 Thrusters 45/35 40 Bar Facing Burpees 21 Thruters 45/35 20 Bar Facing Burpees 35 Ring Rows Extra Work: 2) Band Pull Aparts: 100 not for time Focus on positioning and activation, not speed. Switch between under and overhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Rack Box Step-ups: 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, but don’t add load if it means you just push off harder. Box height should be the crease of your hip in line with your knee. 2) Romanian Deadlifts: 10 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift. Increase loading as deemed fit.  3) 12 minute AMRAP: 15 Ball Slams 40/30 15 Medball Squats 40/30 500m Row/1000m Assault Bike/400m Ski Erg Since we don’t have enough of the same machines for everyone in class, pick your poison for your monostructural movement. Extra Work: 4) Hip Extension: 4 sets of 20 Rest 90-120…

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,…