Category: Move

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) 3 Deadlifts + 20 Double/Single-unders: Every 90 seconds for 14 sets Warm-up as needed. Start around 50% of your 1RM Deadlift. This is a lot of volume of Deadlifts, so build up very slowly, your first 5 sets are so should be light and comfortable, then start building the weight. 2) 10 minute AMRAP: 15 Kettlebell Swings 35/26 15 Box Jumps 24/20 Extra Work: 3) Banded Pull Throughs: 4 sets of 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  

* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there. ** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here. WOD: 1) Front Squat: 3 reps Every 90 seconds for 7 sets Warm-up as needed. Start at around 70% of your 1RM Front Squat. Build as heavy as deemed fit. 2) Back Squat: 3 reps Every 90 seconds for 7 sets Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 21 Abmat Sit-ups 12 Front Squats 75/53 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc….

WOD: 1) 20 minute AMRAP: 5 Shoulder-to-Overhead 75/53 10 Ring Rows 20 Wall Balls 14/8 40 Single-unders Extra Work: 2) Hip Extension: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Add load as able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

WOD: 1) Barbell Lunges: 5 sets of 7/side Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Good Morning: 3 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 3) 21-15-9 – AQAP: Deadlifts 135/95 Box Jump Overs 24/20 Extra Work: 4) Hollow Position: Accumulate 3 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) 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,…