Category: Move

WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. 2) Single Leg Kettlebell Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Goal should be on movement quality and balance, not weight. Goal should be to keep your leg off the ground for all 12 reps before switching to the opposite leg. 3) 4 rounds AQAP: 15 Abmat Sit-ups 30 Air Squats 60 Single-unders Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 between sets. Keep it strict. For results post detailed weights, reps, times, thoughts, etc for all work completed. Post Results/Thoughts To Comments

* Paleo Challenge starts Today, February 2nd, info 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 Reverse Lunge: 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: 15 Wall Balls 14/8 12 Kettlebell High-Pulls 53/35 9 Burpees Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side 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

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1)  4 rounds AQAP: 500m Row 15 Ring Rows 15 Push-ups 15 Deadlifts 95/65 Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of total time and sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. 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) 5 rounds AQAP: 10 Burpees 20 Air Squats 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 Hope to see our participation as a gym continue to grow this year. There is a scaled and Rx’d division this year, EVERYONE should sign-up.    

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info 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…