Category: Move

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) “Rene” – 7 rounds AQAP: 400m Run 21 Walking Lunges 15 Pull-ups 9 Burpees   For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) 3 rounds AQAP: 800m Run 21 Shoulder-to-Overhead 65/45 10 Rope Sit-to-Stand Extra Work: 2) 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

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up (this will be the last session for the time being) ** Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. 1b) Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be…

* Monday, September 7th, Labor Day, there will be one class at 9 AM. 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 –…

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) 5 Push Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 8/5//15 for Push Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Front Plank that you can maintain for all 10 sets. Perform the Front Plank in the Push-up position so as to further stress the Triceps. 2) 5 rounds AQAP: 25 Kettlebell Swings 35/26 25-37.5-50m Shuttle Run This is done as an out and back to the 25m, then 37.5m, and finally 50m, totaling a 50m, 75m, and 100m run. Extra Work: 3) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on 20″ Box. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE