Category: Move

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Strict Press: 3 reps Every 1:30 for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 20 Wall Balls 14/8 10 Ring Rows Extra Work: 3) Hollow Rocks: 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. Post Results/Thoughts To Comments

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) 50m Farmers Carry + 5-10 Ring Rows: Every 2:00 for 10 sets Warm-up as needed. Heavy as possible on the Farmers Carry. Pick a rep count for Ring Rows that you can maintain for all 20 sets. 2) 10 minute Up Ladder: 5 Push-ups 5 Box Jumps 24/20 5 Deadlifts 95/65 After the round of 5, then 10 reps, 15, reps, and so on until 10 minutes is up. Extra Work: 3) 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  

* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday! WOD: 1) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start around 75% of your 1RM. Build as heavy as deemed fit. Goal is to build heavier than last cycle. 2) Back Squat: 3 reps Every 1:30 for 7 sets Start at your last Front Squat weight. Build as heavy as deemed fit. Goal is heavier than last cycle. 3) 3 rounds AQAP: 75 Single-unders 25 Air Squats 15 Ball Slams 40/30 Extra Work: 4) Band Pull Aparts: 100 not for time Focus should be on activation and position. Break into as many sets as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) AQAP: 1 mile Run 30 Wall Balls 14/8 20 Ring Rows 10 Burpee Box Jump Overs 24/20 800m Run 30 Wall Balls 14/8 20 Ring Rows 10 Burpee Box Jump Overs 24/20 400m Run 30 Wall Balls 14/8 20 Ring Rows 10 Burpee Box Jump Overs 24/20 Extra Work: 2) V-Ups: 4 sets of 10-15 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE WOD: 1) Barbell Box Step-Ups: 5 sets of 7/side Warm-up as needed. Barbell is on the back rack. Use a 20″ box. Work as heavy as possible. Rest 2-3 minutes between sets. 2) Good Morning: 3 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 3) 10 minute AMRAP: 10 Dumbbell Renegade Rows 35/25 10 Dumbbell Push Press 35/25 One Renegade Row consists of a Dumbbell Row on each side. Extra Work: 4) Hip Thrusts: 4 sets of 15 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