Category: Move

WOD: 1) 25 minute AMRAP: 25 Wall Balls 14/8 25 Push-ups 25 Kettlebell Deadlifts 53/35 Extra Work: 2) Superman/Hollow Bar Kips: 10 minutes Practice Work on your kips and bar positioning. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 1 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps Warm-up as needed. Reference 10/14/16 for loading. Look to build heavier than last time. 2) Single Leg Kettlebell Deadlift: @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 8/side @ 20:00 – 8/side Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine. 3) 10 minute AMRAP: 20 Abmat Sit-ups 10 D-Ball Over the Shoulder 70/50 Extra Work: 4) Band Pull-aparts: 100 not for time Focus on position and activation, not speed. Switch between over and underhand every 10 reps….

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) 21 minute EMOTM: 1 – 5 Bench Press 2 – 5/side Plank Rows 3 – 20-40 second Hollow Hold For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. Plank Row is 5/side for 10 total reps. 2) 12 minute AMRAP: 10 Ring Rows 20 Burpees 60 Single-unders Extra Work: 3) D-Ball Carry: 400m Pick a loading you can complete in under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Deadlift: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 70% of your 1RM, or a little heavier than last week. Establish a heavy triple for the day. 2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets Perform these as a continuation of your Deadlifts starting at 10:00 on the clock. These are done shoulders/upper back on a bench. No loading is needed, focus on positioning and activation. Perform all 10 reps on 1 side, then all 10 on another side. 3) 10 minute AMRAP: 7 Sumo Deadlifts High-Pulls 45/35 7 Front Squats 45/35 7 Shoulder-to-Overhead 45/35 Extra Work: 4) 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