Category: Move

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Bench Press: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 6/side Single Arm Dumbbell Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Keep the Dumbbell Rows strict. 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 30 Kettlebell Swings 35/26 20 Abmat Sit-ups Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) 20 minute EMOTM: Odd – 10 Lateral Box Jump Overs Even – 50m Sled Drag For the Box Jump Overs only work as high as you can move laterally with both feet at the same time. If this means working over on a 1″ plate then that’s fine. Sled drag goal should be to work with your bodyweight. Sled Drag should take approximately 30-40 seconds. 2) 10 minute AMRAP: 10 Wall Balls 14/8 10 Push-ups 10 Ball Slams 40/30 Extra Work: 3) Kettlebell Windmills: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all 10 reps on 1 side before switching to the other. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Front Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/11/16 for loading. 2) Barbell Back Rack Split Squats: 7/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 10 reps on 1 Leg before switching to the other. 3) 3 rounds AQAP: 75 Single-unders 21 Burpee Lateral Bar Hops 12 Deadlifts 115/75 Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets. All 15 reps on 1 leg before switching. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=bpyMiJOKc98

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) 4 rounds AQAP: 400m Run 30 Wall Balls 14/8 20 Knees-up 10 D-Ball Over Shoulder 70/50 Extra Work: 2) Kettlebell Front Rack Carry: 400m for time Load as heavy as possible, keep it under 10 minutes. Make sure to keep the KB stacked on your chest with elbows in the center of the body, bells should not be resting on your shoulders. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Spring Clothing Order 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) Dumbbell Stiff Leg Deadlift: 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 for this movement should be positioning and stretch over loading. 3) 5 rounds AQAP: 200m Run 10 Push-ups 4 Rope Sit-to-stand 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