Category: Move

* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM ** New Classes starting June 6th HERE WOD: 1) Front Squat: 1 Reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/25/16 for loading. 2) Barbell Back Rack Split Squats: 3/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 3 reps on 1 Leg before switching to the other. 3) 15-12-9 – AQAP: D-Ball Over Shoulder 70/50 Burpees 400m Run Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets. Perform all 15 reps on 1 leg before switching to the other side. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for…

* New Classes starting June 6th HERE WOD: 1) AQAP: 1600m-800m-400m Run 60-40-20 Alternating Walking Lunges 16-8-4 Rope Sit-to-stand Extra Work: 2) Kettlebell Front Rack Carry: 400m Heavy as possible, keep it under 10 minutes. Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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) Hip Thrusts: 15 Reps Every 2:00 x 5 sets This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Use a bench to to rest on and barbell is across the hips. Loading should be around 30-40% of your 1RM Deadlift. 3) 10 minute AMRAP: 10 Medball Goblet Squats 40/30 10 Ball Slams 40/30 Extra Work: 4) Sled Drag: 400m @ Bodyweight Scale as needed to ensure that this is 400m of continuous movement. 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) Bench Press: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 8/side Single Arm Upright Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Upright rows are MUCH lighter than our Dumbbells rows from last week, load accordingly. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box. 3) 3 rounds AQAP: 400m Run 3 rounds of “Cindy” One round of Cindy consists of 5 Pull-ups + 10 Push-ups + 15 Air Squats. Substitute Banded Pull-ups or Ring Rows, and Knee Push-ups as needed. Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and…