Category: Move

WOD: 1) Bench Press: 7 Reps Every 2:30 for 6 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 5RM 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. Max reps set is cut-off at 20 reps. 2) 15 minute AMRAP: 21 Abmat Sit-ups 15 Dumbbell Shoulder-to-Overhead 25/15 9 Dumbbell Box Step-ups 25/15 @ 24/20 Extra Work: 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=skVhHlAixyY

WOD: 1) 5 Deadlifts + 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. Perform the Plank Hold immediately upon completion of your set of Deadlifts. 2) 3 rounds AQAP: 100 Single-unders 30 Kettlebell Swings 35/26 20 Ring Rows Extra Work: 3) Farmers Carry: 400m Work with a loading you can complete in 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  

WOD: 1) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 70% 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 5RM 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. 2) AQAP: 15 Burpees 25 Slam Ball Over Shoulder 40/30 40 Box Jump Overs 24/20 25 Slam Ball Over Shoulder 40/30 15 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) AQAP: 800m Run 50 Goblet Squats 53/35 50 Knee Push-ups 800m Run 35 Goblet Squats 53/35 35 Knee Push-ups 800m Run 20 Goblet Squats 53/35 20 Knee Push-ups Extra Work: 2) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Rack Box Step-ups: 7/side Every 2:300 for 6 sets Warm-up as needed. Pick a box height that puts you knee and hip roughly inline with each other when one foot is on the floor and one foot is on the box. Alternate legs each repetition. Build as heavy as possible without having to rely on pushing off a lot with the back leg. Goal is to work a little heavier than last week. 2) AQAP: 30-25-20-15-10 Wall Balls 14/8 1-2-3-4-5 Rope Sit-to-Stand Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE