Category: Move

WOD: 1) 25 minute AMRAP: 15 Thrusters 45/35 15 Burpees 15 Sumo Deadlift High-pulls 45/35 Extra Work: 2) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up 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. Start around 70% of your 1RM and climb as deemed fit. Reference 9/16/16 for loading. 2) Front Rack Box Step-ups: @ 14:00 – 5 reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/side @ 20:00 – 5 Reps/side This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other. 3) 10 minute AMRAP: 21 Kettlebell Swings 35/26 12 Push-ups Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over…

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 – 20-40 second Hollow Hold 3 – 5-10 Strict Pull-ups Warm-up as needed. Reference last week for loading for the Strict Press and look to build on that in some way. If you’re using a Band for the Pull-ups work to the bottom end of the rep range to keep it slightly more strength baring. 2) 12 rounds for Max Reps: 30 seconds Row/Bike/Ski/True Form/Burpee 30 seconds Rest Don’t hold back, max output, we should see decreasing numbers in your scores. On the Rower, Ski Erg, and Assault Bike keep track of Calories, True Form total distance, and Burpees are for reps. Extra Work: 3) Band Pull Aparts: 100 reps not for time Alternate over and underhand every 10 reps. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc….

WOD: 1) 20 minute EMOTM: Odd – 3 Deadlifts Even – 30 second Hard Assault Bike Warm-up as needed. Start your Deadlift around 60-70% of your 1RM, reference last week for loading. For the Assault Bike this should be a hard/sprint effort for 30 seconds every round, output should change as you fatigue. 2) 12 minute AMRAP: 10 Knees-up 20 Wall Balls 14/8 40 Single-unders Extra Work: 3) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE