Category: Move

WOD: 1) Front Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 5 Reps @ 8:00 – 5 Reps @ 10:00 – 5 Reps Warm-up as needed. Reference 9/23/16 for loading. Look to build heavier than last time. 2) Single Leg Kettlebell Deadlift: @ 12:00 – 8/side @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 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: 10 Ring Rows 20 Alteranting Goblet Lunges 35/26 40 Single-unders Extra Work: 4) 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…

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 – 6-10 Barbell Roll-outs 3 – 6/side Bent Over Dumbbell Piston Row Warm-up as needed. Reference last week for loading for the Strict Press. Look to try and build heavier. Pick reps and loading for the Roll-outs and Rows that you can maintain for all 7 sets. 2) 12 minute AMRAP: 100m Run 15 Kettlebell Swings 35/26 30 Air Squats Extra Work: 3) D-Ball Bear Hug Carry: 400m As fast as possible, load so you can finish in under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Deadlift: 10 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit. 2) Dumbbell Romanian Deadlift 12 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: 21 Abmat Sit-ups 15 Ball Slams 40/30 9 Burpees Yes we are really are doing Burpees 2 days in a row, yay! 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 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 10 Reps @ 9:00 – 5 Reps @ 11:00 – 5 Reps @ 13:00 – 5 Reps @ 15:00 – 5 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/19/16 for loading. Look to work heavier than 4 weeks ago. 2) Max Reps: 3 minutes Row For Calories 3 minutes Goblet Squats 53/35 3 minutes 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