Category: Move

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Back Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 12/11/15 for loading. 2) 8 rounds for Max Reps: 20 seconds Air Squats 10 seconds Rest 20 seconds Burpees 10 seconds Rest 20 seconds Ball Slams 30/20 10 seconds Rest Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest…

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th 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,…

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) Push Press: 3 reps Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as possible. Your final set is to be done at 85% of your 3RM for Max Reps. 2) 15 minute AMRAP: 10 Shoulder-to-Overhead 65/45 10 Sumo Deadlift High-pulls 65/45 10 Push-ups 10 Ring Rows Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Just 7 weeks away, hope we see lots of you sign-up

* Annual Holiday Party is the 30th, check it out HERE ** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. *** WODDOC Seminar February 7th HERE WOD: 1) 3 Rack Pulls + 30 second Front Plank Hold: Every 2:00 for 10 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Bar should be set-up so it sits just above the knee. Perform the Plank Hold immediately upon completion of your set of Rack Pulls. 2) AQAP: 25-20-15-10-5 Kettlebell Swings 35/26 3-6-9-12-15 Burpee Box Jump Overs 24/20 Extra Work: 3) Face Pulls: 5 sets of 20 Rest 90-120 seconds between sets. Focus should be on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Paleo Health and Wellness Challenge Starts TODAY SIGN-up HERE ** Annual Holiday Party is the 30th, check it out HERE *** “Competitors” Open Training Session this Saturday at 10:30 AM, any and all are welcome. **** WODDOC Seminar February 7th HERE WOD: 1) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 12/7/15 for loading. 2) 10 minute AMRAP: 7 Front Squats 75/55 14 Abmat Sit-ups 40 Single-unders Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if…