Category: Move

WOD: 1) 5 Floor Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/29/15 for Floor 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) AQAP: 50 Abmat Sit-ups 50 Burpee-to-target 50 Kettlebell Swings 35/26 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. Post Results/Thoughts To Comments

WOD: 1) Deadlift + Box Jump Cluster: Every 3:00 for 7 sets 1 Cluster consists of 3 Touch-and-Go Deadlifts + 5 High Box Jumps + 3 Touch and Go Deadlifts. Deadlifts should be heavy. For the Box Jumps the goal is not speed, but height, step down, reset between each rep. 2) 4 rounds AQAP: 5 Pull-ups 10 Deadlifts 95/65 15 Wall Balls 14/8 Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/27/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00. 2) Reverse Barbell Lunge: 5 reps/side Every 2:00 for 5 sets Reference 7/27/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 10:30, 12:30, 14:30, 16:30, and 18:30. 3) 3 rounds AQAP: 400m Run 35 Air Squats 20 Russian Kettlebell Swings 35/26 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. For results post…

* Today from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. WOD: 1)  4 rounds AQAP: 400m Run 21 Wall Balls 14/8 15 Kettlebell Deadlifts 53/35 9 Burpees 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. Post Results/Thoughts To Comments  

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. ** This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. 1a) 1 + 1/4 Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Go all the way down into a full squat, come up just past parallel then back down into a full squat and stand to complete. 1b) 1 + 1/4 Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Go all the way down into a full squat, come up just past parallel then back down into a full squat and stand to complete. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These…