Category: Move

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) 20 minute AMRAP: 200m Run 15 Box Jump Overs 24/20 10 Push-ups Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these as touch and go repetitions. Rest 2-3 minutes between sets. 2) 3 rounds AQAP: 21 Wall Balls 14/8 15 Ball Slams 40/30 9 Ring Rows Extra Work: 3) Band Pull Aparts: 100 not for time Break into as many sets as needed. Focus on positioning and activation,not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Fall Clothing Order going in 10/19/15. Read and Order 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,…

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) 20 minute EMOTM: Minutes 1-5 – 3 Strict Press Minutes 6-15 – 2 Push Press Minuts 16-20 – 30 second Front Rack Hold Start around 60% of your respective maxes and climb accordingly. For the Front Rack Holds you should be looking to have around your 1RM Front Squat give or take 10%. Front Rack holds should be done in a Jerk Style Grip, with whole hand contact, not back in 2 fingers like a Front Squat. 2) 3 rounds for Max Reps: 1 Minute Row For Calories 1 Minute Front Squats 65/45 1 minute Burpees 1 minute Rest Extra Work: 3) Bent Over Dumbbell Piston Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) 20 minute EMOTM: Movement 1 – 5/side Dumbbell Box Step-ups Movement 2 – 5-10 Ring Rows Pick reps and loading you can maintain for all 10 sets of each movement. 2) 10 minute AMRAP: 10 Kettlebell Swings 35/26 15 Abmat Sit-ups 20 Single-unders Extra Work: 3) Front Plank: 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