Category: Move

* New Classes starting June 6th HERE WOD: 1) 20 minute EMOTM: Odd – 50m D-Ball Carry Even – 50m Sled Drag Pick loading that you can maintain for all 10 rounds. Goal for Sled Drags should be bodyweight. For the D-Ball Carry, the ball must be carried in a “bear hug” style hold. No resting it up on the shoulder. Each piece should take you about 30-40 seconds, load appropriately. 2) 5 rounds AQAP: 15 Abmat Sit-ups 15 Wall Balls 14/8 15 Kettlebell Swings 35/26 Extra Work: 3) Kettlebell Windmills: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all 10 reps on one side before switching. Focus on positioning and range of motion over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Classes starting June 6th HERE WOD: 1) Front Squat: 3 Reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/18/16 for loading. 2) Barbell Back Rack Split Squats: 5/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 Leg before switching to the other. 3) 10 minute Up Ladder: 5 Burpees 20 Single-unders Rep scheme goes 5+20, 10+40, 15+60, 20+80, and so on until 10 minutes is up. Extra Work: 4) Single Leg Hip Thrusts: 3 set of 15/side 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 Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) 5 rounds for Max Reps: 1 minute Assault Bike Calories 1 minute Box Jump Overs 24/20 1 minute Push-ups 1 minute Thrusters 65/45 1 minute Rest 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 Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM 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) Banded Pull Throughs: 30 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 speed when opening the hip. 3) AQAP: 800m Run 15 D-Ball Over Shoulder 70/50 30 Ring Rows 15 D-Ball Over Shoulder 70/50 800m Run 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 Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM 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,…