Category: Move

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) Thrusters: 5 reps Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Thruster. Build as heavy as deemed fit. 2) AQAP: 50 Box Jumps Overs 24/20 50 Ring Rows 50 Shoulder-to-Overhead 65/45 Extra Work: 3) Front Plank: Accumulate 5 minutes 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

WOD: 1) 3 Deadlifts + 40 Double/Single-Unders: Every 2:00 for 10 sets Warm-up as needed. Start around 65% of your 1RM Deadlift. Perform the Deadlifts as Touch-and-Go. If you don’t have Double-unders perform 40 Single-unders then spend the remainder of the first minute practicing Double-unders. 2) 8 minute AMRAP: 12 Ball Slams 40/30 12 Push-ups Extra Work: 3) 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 https://www.youtube.com/watch?v=PgYECLs5ZZ0

WOD: 1) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start around 65% of your 1RM. Goal is to hit heavier weights than last cycle. Reference 4 weeks back. 2) Back Squat: 5 reps Every 2:00 for 5 sets Start where you finish on your Front Squats. Goal is to hit heavier weights than last cycle. Reference 4 weeks back. 3) 3 rounds AQAP: 400m Run 30 Wall Balls 14/8 20 Kettlebell Swings 35/26 Extra Work: 4) Face Pulls: 100 not for time Break up into as many sets as you need. Make sure these are slow and controlled focusing on upper back activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments    

WOD: 1) AQAP: 50 Abmat Sit-ups 50 Thrusters 45/35 50 Knee Push-ups 50 Ball Slams 40/30 50 Abmat Sit-ups Extra Work: 2) V-Ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments