Category: Move

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 20 minute AMRAP: 15 Air Squats 12 Ball Slams 40/30 9 Burpees Extra Work: 2) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Pause Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit. Hold the bottom of each rep for 3 seconds. NO bouncing to get out of the hole. 2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 3) 3 rounds AQAP: 400m Run 21 Ring Rows 12 Shoulder-to-Overhead 75/55 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 6-8 reps/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…

* Reminder, Monday July 4th there will be one (1) 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…

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 20 minute EMOTM: Odd – 3 Bench Press Even – 5 Supinated Bent Over Barbell Rows Warm-up as needed. Start around 60% of your 1RM Bench Press and 50-60% of your Bodyweight for the Barbell Rows. If class is busy partner up with someone and flip flop stations. Build as heavy as deemed fit. Make sure to keep the barbell rows STRICT. 2) 3 rounds AQAP: 10 Dumbbell Shoulder-to-Overhead 25/15 20 Kettlebell Swings 35/26 400m Run Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 20 minute EMOTM: Odd – 10-20 Calories Assault Bike Even – 50m Farmers Carry Pick a rep range and weights you can sustain for all 10 rounds. Farmers Carry should be done unbroken. Assault Bike should take approximately 40 seconds. 2) 10 minute AMRAP: 15 Front Squats 65/45 12 Knees-up 9 Box Jump Overs 24/20 Extra Work: 3) Band Pull Aparts: 100 not for time Focus is on positioning and activation. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE