Category: Move

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Class: 1) 3 rounds – 5 minutes Work – 2 minutes Rest: 10 Front Squats 95/65 15 Box Jumps 24/20 20 Kettlebell Swings 35/26 AMRAP each 5 minute round. Each new cycle start over at Front Squat #1. Extra Work: 2) Hip Extension: 4 sets of 15 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments  

*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM. Class: 1) Front Squat: Establish a 1RM Take as much time and as many attempts needed to establish a 1RM Front Squat. Rest as needed between sets. Make sure to Warm-up appropriately. 2) 12 minute AMRAP: 5 Push-ups 10 Deadlifts 95/65 15 Wall Balls 8/4 Extra Work: 3) Superman Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Rresults/Thoughts To Comments  

*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM. Class: 1) 20 minute EMOTM: Odd, Movement of Choice, Even, Movement of Choice Pick two movements that are weaknesses for you, skill, strength, conditioning, anything, it should just be something that you struggle with. Pick reps/weights that you can maintain and that stay under 20 seconds worth of work (Double-unders can be pushed to 30 seconds). 2) 4 rounds for Max Reps: 1 minute Row for Calories 30 seconds Rest 1 minute Ball Slams 30/20 30 seconds Rest Extra Work: 3) GHD Sit-ups: 4 sets of 12 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all…

*Reminder that this Friday there is a bring a friend workout at 5:45 PM. This workout will be different than the workout programmed in class, if you’d like to do the normal programming you may use the back room. WOD: 1) Strict Press: 5 sets of 5 reps Warm-up as deemed fit. Build as heavy as possible and establish a 5RM for the day. Ensure that your other 4 working sets are within 80% of your 5RM for the day. Rest 2-3 minutes between sets. 2) AQAP: 40 Burpee-to-target 30 Pull-ups 20 Shoulder-to-Overhead 95/65 Extra Work: 3) Hip Thrusts: 3 sets of 10 Rest 90 seconds between sets. Build as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments