Category: Move

* Winter Throwdown Volunteer Sign-up HERE ** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Back Squat: 3 sets of 5 @ 75% + 5lbs Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week. 2) Front Squat: 4 sets of 5 @ 70% + 5lbs Warm-up as needed. Rest 90-120 seconds between sets. Work 5lbs heavier than last week. 3) 10 minute AMRAP: 10 Deadlifts 65/45 10 Hang Power Cleans 65/45 10 Front Squats 65/45 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) 3 rounds AQAP: 30 Kettlebell Swings 35/26 30 Burpee Lateral Bar Hops 30 Abmat Sit-ups Extra Work: 2) Plank Work: 3 rounds 30 seconds each Bird Dog Left + Right, Plank Front, Left, Right. 1 minute Rest. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Class: 1) Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Set the bar dead on the ground each rep. 2) AQAP: 1000m Row 50 Thrusters 25/15 30 Ring Rows Rad photo finish at around 9:50 Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90 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

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings 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,…

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Push Press: 5-5-5-3-3-3-1-1-1 Warm-up as needed. Reference your weights from a few weeks ago. Build as heavy as deemed fit. The goal should be to hit a max effort set at each of the rep ranges. Rest 90-120 seconds between sets. 2) 12 minute AMRAP: 10 Shoulder-to-Overhead 75/53 20 Box Jumps 24/20 40 Single-unders Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed reps, weights, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments