Category: Move

* 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) 21-15-9 – AQAP: Thrusters 45/35 Ring Rows 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  

WOD: 1) 5 rounds 3 minute AMRAP – 1 minute Rest: 5 Burpees 10 Shoulder-to-Overhead 75/53 15 Alternating Lunges Each 3 minute Period start back on your first Burpee. Score each 3 minute piece. Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of total time and breaks to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Back Rack Box Step-Ups: 5 sets of 5/side @ 20″ Box Warm-up as needed. Rest 90-120 seconds between sets. Alternate reps each step. Goal is 5-10lbs heavier than last week. 2) Hurdles: 5 sets of 5 Warm-up as needed. Stop and reset between each rep. Build as high as possible. 3) AQAP: 25-20-15-10-5 Goblet Squats 53/35 15-12-9-6-3 Push-ups Extra Work: 4) Good Morning: 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

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,…

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) Seated Dumbbell Strict Press: 4 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 3) 3 rounds AQAP: 20 Ring Rows 20 Box Jump Overs 24/20 20 Kettlebell Swings 35/26 Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments