Category: Move

* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards WOD: 1) Deadlift 10-8-6-4-2: 1 set Every 3:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go. 2) Russian Kettlebell Swings: 20-30 reps Every 1:30 x 4 sets This should be done as a continuation of the Deadlift series, starting your first set of Kettlebell Swings at 15:00 on the clock. Load as heavy as possible. Range of motion is bell to the shoulder. 3) 10 minute AMRAP: 10 Ball Slams 40/30 2 Rope Sit-to-Stands Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed…

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) Push Press (7-5-5-3-3-2-1): 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 – 30 second Front Rack Hold Even – 30 seconds Double Kettlebell Overhead Hold 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. Front Rack Holds should be heavy, around your 1RM Jerk/Front Squat. Double Kettlebell Holds perform as heavy as possible, if there aren’t enough Kettlebells perform with Dumbbells. 3a) 5 minute AMRAP: 10 Kettlebell Swings 35/26 10 Knees-up Directly Into…No break between this two, this is one continuous 10 minute piece. 3b) 5 minute AMRAP: 10 Box Jump Overs 24/20 10 Shoulder-to-Overhead 65/45 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds…

* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. WOD: 1) Depth Jump to Box Jump: 5 Reps Every 1:00 x 10 sets Warm-up as needed. Standing on one 20″ Box Step-off, as you land explode up and onto the other box. The Box you are jumping onto build as high as deemed fit. 2) Renegade Row: 3 Reps Every 1:00 x 5 sets This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. 1 Rep consists of 1 Push-up + 1 Dumbbell Row on each arm. 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…

* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products. WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 6 @ 70-80% 4 @ 80-90% 4 @ 85-95% 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 @ 65-75% 4 @ 75-85% 3 @ 80-90% 3 @ 85-95% 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….