Category: Move

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) 20 minute AMRAP: 30 Kettlebell Deadlifts 53/35 20 Abmat Sit-ups 10 Alternating Goblet Lunges 53/35 Extra Work: 2) Hip Thrusts: 3 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=xS6NTz3qXNw After programming the standing triple jump yesterday, I looked at some videos on Youtube and thought this was pretty damn amazing to watch.  

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** 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) 3 rounds for Max Reps: 60 seconds Max Calories Rowed 30 seconds Rest 60 seconds Max Kettlebell Swings 35/26 30 seconds Rest 60 seconds Max Ring Rows 30 seconds Rest 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 Getting you…

* Hoodie and T-Shirt Order HERE ** 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,…

* 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) AQAP: 90 Wall Balls 14/8 60 Shoulder-to-Overhead 65/45 30 Burpee Lateral Bar Hops 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

* 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) 10 minute AMRAP: 10 Kettlebell High-Pulls 35/26 10 Push-ups Extra Work: 4) Stiff Leg Deadlift: 4 sets of 10 Rest 90-120 seconds between sets. Focus for this movement should be on position and stretch not loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments