Category: Move

WOD: 1) Front Squat: @ 0:00 3 Reps @ 2:00 3 Reps @ 4:00 3 Reps @ 6:00 1 Rep @ 8:00 1 Rep @ 10:00 1 Rep @ 12:00 1 Rep Warm-up as needed. Start around 70% of your 1RM Front Squat and build as heavy as deemed fit. 2) Front Rack Alternating Lunges: @ 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. Look to your loading last week and try and work a little heavier. 3) 7 minute AMRAP: 10 Knees-up 10 Ball Slams 40/30 Extra Work: 4) Kettlebell Bottoms Up Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all 8 reps on 1 arm before switching to the other. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all…

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 – 5-10 Stink Bugs 2 – 30 second Overhead Barbell Hold 100%> of Strict Press 3 – 5 Supinated Bent Over Barbell Rows Pick reps you can maintain for all 7 sets of the Stink Bugs. These should ideally be done off of a box. For the Supinated Rows build as heavy as possible. One barbell for this piece. 2) 9 minute Up Ladder: 3 Kettlebell Swings 35/26 3 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 21 minute EMOTM: 1 – 40 second Hard Assault Bike 2 – 3 Deadlifts 3 – 5/side Single Arm Dumbbell Rows For the Deadlifts start around 60-70% of your 1RM, build as heavy as deemed fit. Look for consistent output on the Assault Bike and a consistent weight on the Dumbbell Row. 2) 10 minute AMRAP: 15 Wall Balls 14/8 12 Ring Rows 9 Box Jump Overs 24/20 Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb.   For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest. 2) 12 minute AMRAP: 1 mile Run Max D-Ball Over Shoulder 70/50 Extra Work: 3) 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