Category: Move

* The Open Is Coming HERE 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…

* The Open Is Coming HERE 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: 5 Burpees 10 Box Jumps Over 24/20 15 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 Will be down in Boston this evening getting ready for the 15.1 announcement so there will be no Olympic Lifting class this evening. ** The Open Is Coming HERE 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) 21-15-9 – AQAP: Push-ups Wall Balls 14/8 V-Ups Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus for the movement should be positioning and stretch over weight. 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) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) Dumbbell Bulgarian Split Squats: 3 sets of 8/side Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last week. 3) 10 minute AMRAP: 5 Thrusters 65/45 10 Ring Rows 30 Single-unders Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Keep it strict. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) 14 minute AMRAP: 60 Calorie Row 50 Abmat Sit-ups 40 Wall Balls 14/8 30 Kettlebell Swings 35/26 20 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