Category: Move

* Monday, September 5th (Labor Day) there will be one class at 9 AM WOD: 1) 21 minute EMOTM: 1 – 10-20 Calorie Row 2 – 10 Barbell Good Mornings 3 – 5 High Box Jumps For the Row and Good Morning, pick capacity that you can maintain for all 7 rounds. For the Box Jumps start at a moderate height and build as deemed fit, be smart! 2) 7 minute AMRAP: 10 Ball Slams 40/30 10 Ring Rows Extra Work: 3) Rope Climb: 10 minutes Practice Work on any facet/skill to develop a Rope Climb. 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) Back Squat: @ 0:00 7 Reps @ 3:00 7 Reps @ 6:00 7 Reps @ 9:00 3 Reps @ 11:00 3 Reps @ 13:00 3 Reps @ 15:00 3 Reps Warm-up as needed. Star at 65-70% of your 1RM. Build into a heavy 7 for the day in the first 3 sets. Then build into a heavy 3 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest. 2) 3 rounds AQAP: 20 Burpees 400m Run 80 Single-unders 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

WOD: 1) 4 rounds AQAP: 400m Run 21 Box Jump Overs 24/20 12 Front Squats 75/55 3 Rope Sit-to-stand Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE For beginners your most secure option…but also the one that will give you the most rope burn if you’re not protected properly.

WOD: 1) Front Squat: @ 0:00 – 10 Reps @ 3:00 – 10 Reps @ 6:00 – 5 Reps @ 8:00 – 5 Reps @ 10:00 – 5 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) 7 minute AMRAP: 15 Thrusters 45/35 15 Ring Rows Extra Work: 4) Bottoms-up Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all 8 reps on one arm, then switch to the other. Heavy as possible. For results post detailed…

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,…