Category: Move

* New Classes starting June 6th HERE WOD: 1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 2) Good Morning: 15 reps Every 2:00 x 5 sets This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Focus on positioning and stretch over loading. 3) 10 minute AMRAP: 50 Single-unders 25 Abmat Sit-ups 15 Goblet Squats 53/35 Extra Work: 4) Dumbbell Reverse Lunge: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Classes starting June 6th 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…

* New Classes starting June 6th HERE WOD: 1) 21 minute EMOTM: Movement 1 – 5 Push Press Movement 2 – 30 second Ring Support Movement 3 – 5-10 Strict Knees-up 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) 5 rounds AQAP: 200m Run 10 Burpee Lateral Bar Hops 5 Deadlifts 135/95 Extra Work: 3) Barbell Roll Outs: 4 sets of 10 Rest 90-120 second between sets.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Classes starting June 6th HERE WOD: 1) Front Squat: 7 reps Every 2:30 x 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/2/16 for loading. 2) Back Rack Box Step-ups: 10/side @ 20″ Every 3:00 x 3 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 10 reps on one leg before switching. 3) AQAP 10-8-6-4-2 D-Ball Over the Shoulder 70/50 4-8-12-16-20 Wall Balls 14/8 Extra Work: 4) 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

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed. Wear a weight vest if you want some extra fun. Partition the 100-200-300 however you like, the typical break up is 20 rounds of “Cindy.” Have fun, be thankful for what you have physically and mentally. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE