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) 21 minute EMOTM: 1 – 5 Strict Press 2 – 5/side Barbell Windshield Wipers 3 – 5-10 Ring Rows Warm-up as needed. Reference last week for loading for the Strict Press. Look to try and build heavier. For the Windshield Wipers your loading is whatever you are Strict Pressing. For Ring Rows if you can put feet on a box to elevate and make more difficult. 2) 4 rounds for Max Reps: 40 seconds Kettlebell Swings 35/26 20 seconds Rest 40 Seconds Box Jump Overs 24/20 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest Extra Work: 3) D-Ball Bear Carry: 400m Keep track of time and attempts to complete (pick loading that allows you to complete under 10 minutes). For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Deadlift: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit. 2) Good Morning: 15 reps Every 2:00 x 5 sets This should be done as a continuation of your Deadlifts, making a total of a 20 minute piece. Focus for this movement should be positioning over loading. 3) 10 minute AMRAP: 10 Ball Slams 40/30 15 Wall Balls 14/8 20 Abmat Sit-ups 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

WOD: 1) Back Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 7 Reps @ 9:00 – 3 Reps @ 11:00 – 3 Reps @ 13:00 – 3 Reps @ 15:00 – 3 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/26/16 for loading. Look to work heavier than 4 weeks ago. 2) 7 minute Up Ladder: 3 Front Squats 75/55 3 Bar Facing Burpees Extra Work: 3) Russian Kettlebell Swings: 3 sets of 30 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 for Max Reps: 1 minute Row for Calories 1 minute Wall Balls 14/8 1 minute Box Jump Overs 24/20 1 minute Shoulder-to-Overhead 65/45 1 minute Assault Bike 1 minute Rest Extra Work: 2) Superman/Hollow Bar Kips: 10 minutes Practice Work on you positioning and grip strength hanging on the bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE