Category: Move

WOD: 1) Deadlift: 5 reps Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 13 minute AMRAP: 55 Deadlifts 95/65 55 Wall Balls 14/8 55 Calories Rowed 55 Knees Push-ups Extra Work: 3) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 in a strength baring format,…

WOD: 1) Bench Press (7-7-5-5-5-3-3): 1 sets 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 – 8-10 Seated Dumbbell Military Press Even – 5/side Plank Rows This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Pick a Dumbbell Weight you can hit for 8-10 reps for the military press. Use the same Dumbbells for the Plank Rows. Plank Rows, hold a front plank with hands on the Dumbbells and Row one arm at a time to the chest, alternating arms each rep. 3) 12 minute AMRAP: 21 Kettlebell Swings 35/26 15 Burpees 9 Ring Rows Extra Work: 4) Farmers Carry: 400m Heavy as possible but keep it under 10 minutes. Keep track of total time and…

WOD: 1) Jumping Alternating Lunges: 5/side Every 1:00 x 10 sets Warm-up as needed. If you can’t jump and alternate, then perform 10 Jumping Air Squats. Focus on maximum extension, getting this hips open, not just switching the feet quickly and staying low. 2) Kettlebell Windmills: 3/side Every 1:00 x 10 sets This is a running clock, your first set of Windmills starts at the end of the last set of Box Jumps. Start with a light load, focus should more more on positioning then load. If you have good flexibility, add load accordingly. 3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each…

WOD: 1) Back Squat: Every 2:30 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 3 rounds for Max Reps: 1 minute Calories Rowed 1 minute Box Jump Overs 24/20 1 minute D-Ball Over Shoulder 70/50 1 minute Rest Keep track of total reps at each station. Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between…