Category: Move

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 – 3 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Toes-to-bar 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. For your hanging movements focus on keeping the body as tight as possible, no swinging. 2) 10 minute AMRAP: 15 Kettlebell Swings 35/26 30 Single-unders 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

WOD: 1) 20 minute EMOTM: Odd – 8 D-Ball Over Shoulder Even – 5 Broad Jumps Pick a D-Ball weight that is heavy and hard for you. The 8 reps should take about 40 seconds. For the Broad Jumps focus on max distance. Stop on each jump, no rebounding them like a frog. 2) 7 minute Up Ladder: 3 Front Squats 65/45 3 Ring Rows Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Classes start today, June 6th HERE WOD: 1) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/9/16 for loading. 2) Back Rack Box Step-ups: 7/side @ 20″ Every 2:30 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 7 reps on one leg before switching. 3) 3 rounds AQAP: 400m Run 30 Kettlebell High-pulls 35/26 Extra Work: 4) 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

* New Classes starting June 6th HERE WOD: 1) 30 minute Up Ladder: 400m Run 7 Kettlebell Swings 35/26 7 Walking Lunges 400m Run stays consistent throughout the workout. Kettlebell Swings and Waling Lunges go 7+7, 14+14, 21+21, and so on until 30 minutes is up. Extra Work: 2) Kettlebell Overhead Carry: 400m for time Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes) For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE