Category: Move

WOD: 1) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. 2) Dumbbell Floor Press: 4 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 3) 12 minute AMRAP: 10 Ring Rows 20 Wall Balls 14/8 30 Kettlebell Swings 35/26 Extra Work: 4) 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

* Mat is still out of town so Olympic class is cancelled for tonight. WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. 2) Good Morning: 4 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. 3) 10 minute AMRAP: 10 Box Jump Overs 24/20 10 Push-ups 10 Kettlebell High-Pulls 35/26 Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus more on the positioning and stretch of the movement, not the loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) AQAP: 1000m Row 50 Deadlifts 95/65 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Overhead Walking Lunges 15/10 100 Single-unders Remember why you do what you do, it could be for any number of different reasons, but one of those reasons should be because you can. Come in and hit a hard workout, whether you knew Ryan and are doing it for him, doing it for someone else, or doing it because you can, because you have the body and mind to make the opportunity happen. Extra Work: 2) 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

WOD: 1) 20 minute AMRAP: 10 Calories Rowed 10 Bar Facing Burpees 10 Shoulder-to-Overhead 65/45 10 Ring Rows Extra Work: 2) Hip Thrusts: 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

* The Open Is Coming HERE WOD: 1) Back Rack Split Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on one leg before switching to the other. 2) Standing Triple Jump: 1 Attempt EMOTM x 10 sets Starting from a standing position jump forward landing on 1 foot and bounding, then landing on the other foot and bounding for a finish distance. Goal is max distance. 3) 9 minute AMRAP: 15 Abmat Sit-ups 10 Kettlebell Deadlifts 53/35 5 Kettlebell High Pulls 53/35 Extra Work: 4) Banded Pull Throughs: 3 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