Category: Move

WOD: 1) Push Press: 5 reps Every 2 minutes for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) AQAP: 1000m Row 60 Abmat Sit-ups 30 Thrusters 65/45 Extra Work: 3) Banded Face Pulls: 100 not for time Break into as few sets as possible. For results post detailed weights, reps, times, thoughts, etc. for al work completed. Post Results/Thoughts To Comments

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) 3 rounds AQAP: 40 Air Squats 20 Kettlebell Swings 35/26 10 Pull-ups 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

WOD: 1) Front Squat: 5 reps Every 2 minutes for 5 sets Warm-up as needed. Start at around 60% of your 1RM Front Squat. Build as heavy as deemed fit. 2) Back Squat: 5 reps Every 2 minutes for 5 sets Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Front Squats 65/45 3 Burpee Lateral Bar Hops Then 6+6, 9+9 and so on until 7 minutes is up. 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. for all work completed. Post Results/Thoughts To Comments  

* Next Programming Cycle here. WOD: 1) AQAP: 50-40-30-20-10 Kettlebell Swings 35/26 25-20-15-10-5 Ring Rows Extra Work: 2) Hip Extension: 3 sets of 20-30 reps 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  

* Next Programming Cycle here. WOD: 1) Barbell Lunges: 4 sets of 10/side Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 3) 10 minute AMRAP: 5 Deadlifts 95/65 10 Wall Balls 14/8 20 Single-unders 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