Category: Move

* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** 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) Teams of 2 – For time: 100 Burpee Box Jump Overs 24/20 200 Abmat Sit-ups 300 Wall Balls 14/8 One person works at a time. You must complete one movement before moving onto the next. Break-up reps among each other anyway you like. Each team gets only 1 Box, 1 Abmat, and 1 Wall Ball. Extra Work: 2) Face Pulls: 100 not for time Break this into as many sets as needed. Focus on positioning and activation, not speed or tension. For results…

* Paleo Challenge re-test today if you are taking part in the Paleo Challenge. All score must be entered into the spreadsheet by the end of the weekend. ** This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by *** 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) Deadlift: 3 reps Every 2:00 x 7 sets Warm-up as needed. Start at 80% of last weeks heaviest set. Build as heavy as deemed fit. Your last set does not have to be the heaviest. Max out for the day wherever is appropriate. All reps must be Touch-and-Go. 2) Superman Arch-ups: 20-30 reps Every 1:30 x 4 sets Pick a rep count you can maintain for all 4 sets. Each rep should have a 1…

* This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by ** 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) 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,…

* This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by ** 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) Floor Press: 5 reps Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock. 2) 10 minute EMOTM: Odd – 30 second Front Plank Hold Even – 3/side Kettlebell Windmills 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. Windmills start light, focus on positioning and movement before load. 3) 12 minute AMRAP: 12 Kettlebell Swings 35/26 12 Ball Slams 30/20 12 Push-ups Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120…

WOD: 1) Air Squat to Box Jump: 5 Reps Every 1:00 x 10 sets Warm-up as needed. Perform a full Range of Motion Air Squat then in one swift motion jump onto a box. Start with a comfortable box height and build the box height over the 10 sets as deemed fit. 2) Double Bent Over Dumbbell Row: 10 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. Keep the movement strict. Use your box as a base for your hand, both feet on the ground. 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…