Category: Move

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 5 rounds AQAP 800m Run 10 Rope Sit-to-stands 30 Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 5 rounds AQAP: 30 Wall Balls 14/8 20 Ring Rows 10 D-Ball Over Shoulder 70/50 Extra Work: 2) Double-unders: 10 minutes Practice A goal in proficiency in the movement should be to built to 100 Unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) Front Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 3 Reps @ 8:00 – 3 Reps @ 10:00 – 3 Reps Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range. 2) Front Rack Alternating Lunges: @ 12:00 – 5 Reps/side @ 14:00 – 5 Reps/side @ 16:00 – 5 Reps/side @ 18:00 – 5 Reps/Side This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly. 3) 3 rounds AQAP: 400m Run 40 Abmat Sit-ups Extra Work: 4) Bottoms-up Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 8 reps…

* Monday, September 5th (Labor Day) there will be one class at 9 AM 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…

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 21 minute EMOTM: 1 – 6/side Single Arm Dumbbell Row 2 – 30 second Overhead Barbell Hold @ 100-110% of 1RM Strict PRess 3 – 5-20 Push-ups For this piece the goal is to pick efforts that you can sustain for all 7 sets. For the Dumbbell Rows make sure they’re strict as possible. Barbell Holds make sure you’re focusing on maintain a neutral stable position through the spine. Push-ups use this as an opportunity to make them perfect each and everyone of them. Your Push-ups should be done as an unbroken set each round so pick reps wisely. 2) 3 rounds AQAP: 400m Run 30 Shoulder-to-Overhead 45/35 20 Box Jump Overs 24/20 Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able….