Category: Move

* Next Programming Block HERE WOD: 1) Back Rack Box Step-ups: 10/side Every 3:00 for 5 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. 2) 5 rounds AQAP: 2 Rope Sit-to-Stand 10 Dumbbell Front Squats 25/15 20 Abmat Sit-ups 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   It’s super important to remember that even if you have great position on a movement it can always be better.

* Next Programming Block 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 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a…

* Next Programming Block HERE WOD: 1) Bench Press: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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) 3 rounds for Max Reps: 1 minute Row For Calories 30 seconds Rest 1 minute Shoulder-to-Overhead 75/55 30 seconds Rest 1 minute Box Jump Overs 24/20 30 seconds Rest 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

* Next Programming Block HERE WOD: 1) 10 Deadlifts + 30 second Front Plank Hold: Every 3:00 for 7 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) 21-15-9 – AQAP: Kettlebell Swings 53/35 Burpees Extra Work: 3) Farmers Carry: 400m for time Pick a loading that you can complete this in under 10 minutes. Keep track of total attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE For those interested in weightlifting and getting a little taste for some online competition, i.e. “the Open,” this is a great little thing to do.  

* Next Programming Block HERE ** Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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) 10 minute AMRAP: 10 Kettlebell Deadlifts 53/35 10 Goblet Squats 53/35 30 Single-unders Extra Work: 3) Hip Extensoin: 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 https://www.youtube.com/watch?v=80n-w9JUORg