Category: Move

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. 1a) 1 Tempo Front Squat: EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down. 1b) 1 Tempo Back Squat: EMOTM x 5 sets Start at your heaviest Front Squat or heavier. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down. 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…

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. 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…

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) 5 Bench Press + 20-40 seconds Front Plank Hold: Every 2:00 for 10 sets Warm-up as needed. Reference 7/15/15 for Bench 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) 3 rounds AQAP: 100 Single-unders 21 Wall Balls 14/8 12 Burpees Extra Work: 3) Ring Rows: 4 sets of 10 Rest 90-120 seconds between sets. Feet on 20″ box if your able. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Deadlift + Box Jump Cluster: Every 3:00 for 7 sets 1 Cluster consists of 5 Touch-and-Go Deadlifts + 5 High Box Jumps + 5 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) 7 minute Up Ladder: 3 Ring Rows 3 Goblet Squats 53/35 Perform 3 + 3 reps, then 6 + 6, 9 + 9 and so on until 7 minutes is up. Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments      

* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:00-10:20 AM. Anyone is welcome to come join and get loosened up. WOD: 1) Front Squat: 7 reps Every 2:30 for 4 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/13/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 2:30, 5:00, 7:30. 2) Reverse Barbell Lunge: 10 reps/side Every 3:00 for 3 sets Reference 7/13/15 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 10:00, 13:00, 16:00 3) AQAP: 40-30-20-10 Russian Kettlebell Swings 53/35 400m Run Perform a 400m Run after each round of Kettlebell Swings. Extra Work: 4) Single Leg Hip Thrust: 3 sets of 15/side Rest 90-120 seconds between sets….