Category: Move

WOD: 1) Push Press: 5 reps Every 1:30 x 7 sets Warm-up as needed. Start at around 60-70% of your 1RM. Build as heavy as deemed fit. Perform this from the floor. 2a) 5 minute AMRAP: 30 Kettlebell Swings 35/26 30 Box Jump Overs 24/20 Rest 2 minutes 2b) 5 minute AMRAP: 20 Kettlebell Swings 35/26 20 Box Jump Overs 24/20 Rest 2 minutes 2c) 5 minute AMRAP: 10 Kettlebell Swings 35/26 10 Box Jump Overs 24/20 Because of the relatively high volume of Box Jumps through this workout, we encourage you step-down for some or all of the reps, especially if you have any ankle or achilles issues. 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

WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start at 70% of your 1RM, or heavier than 4 weeks ago if you did this. Build as heavy as deemed fit. 2) Alternating Jumping Lunges: 5/side Every 2:00 x 5 sets The goal for this movement should be maximum height. Don’t just do a little hop and switch your feet, jump as high as possible changing sides in the air and then repeat, this is a total of 10 reps. No weight should be used. 3) 10 minute AMRAP: 30 Abmat Sit-ups 15 Dumbbell Front Squats 25/15 Extra Work: 4) Farmers Carry: 400m Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Soft Goods Order HERE WOD: 1) 2 Front Squats + 3 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 2RM 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) 12 minute AMRAP: 10 Burpees 20 Kettlebell Deadlifts 53/35 60 Single-unders Extra Work: 3) Sled Drag: 400m @ Bodyweight Not for time. Goal stimulus is to move at a continuous pace, if you can’t, scale loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Soft Goods Order HERE WOD: 1) 30 minute AMRAP: 6 Rope Sit-to-stand 12 Ball Slams 40/30 24 Air Squats Extra Work: 2) Band Pull Aparts: 100 not for time Focus on positioning and activation, not speed. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Soft Goods Order HERE ** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) Back Split Squats: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible. 2) Hip Thrusts: 15 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) 7 minute AMRAP: 12 Thrusters 65/45 12 Ring Rows Extra Work: 4) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add…