Category: Move

WOD: 1) Back Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 3 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps @ 14:00 – 1 Reps @ 16:00 – 1 Reps Warm-up as needed. Reference 9/12/15 for loading. Look to build a little heavier than last time, or start around 70% of your 1RM. Build as heavy as deemed fit for each rep range. 2) 10 minute AMRAP: 10 D-Ball Over Shoulder 70/50 15 Box Jump Overs 24/20 20 Air Squats Extra Work: 3) Reverse Sled Drag: 6 sets of 50m Rest 60 seconds between sets. Build heavy as possible without having to stop. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 20 minute AMRAP: 1 Deadlift 135/95 10 Bar Facing Burpees 15 Abmat Sit-ups Extra Work: 2) Kipping Pull-up: 10 minutes Practice Work on any facet of a Kipping Pull-up…if you don’t have a Strict Pull-up that is the first place you should start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: @ 0:00 – 5 Reps @ 2:00 – 5 Reps @ 4:00 – 5 Reps @ 6:00 – 2 Reps @ 8:00 – 2 Reps @ 10:00 – 2 Reps @ 12:00 – 2 Reps Warm-up as needed. Start around 70% of your 1RM and climb as deemed fit. Reference 9/9/16 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: 200m Run 15 Kettlebell High-pulls 53/35 10 Ring Rows Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on…

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 – 20-30 second Hanging L-Sit/Knee-up Hold 3 – 5/side Single Arm Bent Over Dumbbell Row (Unsupported) For the Strict Press start around 60% of your 1RM and climb accordingly. Perform Strict Press from the floor. Pick hanging trunk position that you can maintain for all 7 sets. For Dumbbell Rows, perform these in a Bent Over/Good Morning position, don’t use your opposite hand to help stabilize at all. 2) AQAP: 50-35-20 Kettlebell Swings 35/26 400m Run Extra Work: 3) Band Pull Aparts: 100 not for time Focus on positioning and activation, not speed. Break into as many sets as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE