Category: Move

* Fall Clothing Order going in 10/19/15. Read and Order HERE WOD: 1) Front Suqat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 2) 3 rounds AQAP: 400m Run 50 Air Squats Extra Work: 3) Hip Thrusts: 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  

WOD: 1) AQAP: 800m Run 80 Air Squats 400m Run 40 Dumbbell Shoulder-to-Overhead 25/15 200m Run 20 Ball Slams 40/30 100m Run 10 Rope Sit-to-stand Extra Work: 2) Abmat Sit-ups: 100 for time 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) Back Squat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 2) 3 rounds AQAP: 100 Single-unders 21 Ring Rows 12 Deadlifts 115/75 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

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 strength baring format,…

WOD: 1) 20 minute EMOTM: Minutes 1-10 – 4 Strict Press Minutes 11-20 – 2 Push Press Start around 60% of your respective maxes and build as deemed appropriate. 2) 4 rounds for Max Reps: 40 seconds Kettlebell Swings 35/26 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest 40 seconds Push-ups 20 seconds Rest Total reps for all stations and rounds is your workout score. Extra Work: 3) Double Bent Over Dumbbell Piston Row: 4 sets of 10/side Rest 90-120 seconds between sets. Alternate each rep pulling one at a time. Work as heavy as possible, but keep the movement strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE