Category: Move

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. 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…

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 21 minute EMOTM: 1 – 3-10 Stink Bugs 2 – 40 second D-Ball Bear Hold 3 – 5/side Single Arm Dumbbell Rows Warm-up as needed. Pick loads, reps, etc. that you can maintain for all 3 cycles of this piece. Make sure to keep the Dumbbell Rows strict. 2) 3 rounds AQAP: 20 Dumbbell Shoulder-to-Overhead 25/15 30 Abmat Sit-ups 80 Single-unders Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets and reps as needed. Focus on positioning and activation over speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. WOD: 1) 20 minute EMOTM: Odd – 3 Deadlifts Even – 5 Box Jumps Warm-up as needed. Deadlifts should start around 60% of your 1RM, build as heavy as deemed fit. Goal for the Box Jumps should be explosive/plyo work, not speed. You can build to a high box, but ultimately the goal is to just jump high, you don’t need a high box to do that if it’s something that scares you. Step down and reset between each rep. 2) AQAP: 800m Run 50 wall Balls 14/8 30 Ring Rows 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

* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage. 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. Reference 8/22 for loading. Look to build a little heavier than last time, or start around 60% of your 1RM. Build as heavy as deemed fit for each rep range. 2) 5 rounds AQAP: 10 D-Ball Over Shoulder 70/50 10 Burpees 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) 4 rounds AQAP: 800m Run 30 Dumbbell Floor Press 35/25 30 Kettlebell Deadlifts 53/35 Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE