Category: Move

* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Pause Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bouncing to get out of the hole. 2) Good Morning: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading. 3) 8 minute AMRAP: 10 Deadlifts 135/95 20 Alternating Lunges 50 Single-unders Extra Work: 4) Waiters Walk: 400m Load as heavy as possible. Switch sides every 100m. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Teams of 2 – 30 minute AMRAP: Partner A – Max Meters Rowed Partner B – 8 Burpees + 16 Ball Slams 40/30 + 24 Abmat Sit-ups Partner A starts rowing while Partner B perform one round of the Triplet, once Partner B Finishes, athletes switch station and continue for 30 minutes. Final score is two parts, meters rowed, plus rounds finished of Triplet. Extra Work: 2) Kettlebell Overhead Carry: 400m for time Heavy as possible (keep it under 10 minutes). Keep track of times and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Deadlift: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Use this as an opportunity to Establish a 1RM. Be smart, be safe. 2) 3 rounds AQAP: 400m Run 14 Thrusters 45/35 14 Ring Rows Extra Work: 3) Dumbbell Reverse Lunges: 4 sets of 10/side Rest 90-120 seconds between sets. Try and go heavier than last week. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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: Movement 1 – 1 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Strict Pull-ups Push Press comes from the floor. Start around 60% of your 1RM, build as heavy as deemed fit. For the Ring Support work from either the Ring Push-up or Ring Dip position, whichever is best. Pick a rep range and if needed assistance that will provide you with maintainable output for all 7 sets of Pull-ups. 2) 12 minute AMRAP: 200m Run 15 Kettlebell Swings 35/26 10 Push-ups Extra Work: 3) Barbell Roll-outs: 4 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE