Category: Move

* Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up HERE WOD: 1) AQAP: 50-40-30-20-10 Wall Balls 14/8 50-40-30-20-10 Abmat Sit-ups 5-4-3-2-1 Rope Sit-to-stands Extra Work: 2) Farmers Carry: 400m Heavy as possible (Keep it under 10 minutes). Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 SIGN-up 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…

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Push Press: 5 reps Every 2:00 for 7 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 5RM for Max Reps. 2) 15 minute AMRAP: 10 Ball Slams 40/30 10 Ring Rows 10 Burpees 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  

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 5 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: 20-16-12-8-4 Push-ups 2-4-6-8-10 Deadlifts 135/95 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

* New Year’s Eve Last Class will be Noon…Closed New Year’s Day ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 7RM 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 11/30/15 for loading. 2) AQAP: 21-15-9 D-Ball Over Shoulder 50/40 100-75-50 Single-unders Extra Work: 3) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE