Category: Move

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) “Hawks” – AQAP: 1000m Row 50 Double Kettlebell Deadlifts 53/35 50 Dumbbell Thrusters 25/15 50 Box Jumps 24/20 50 Burpees 50 Plate Overhead Walking Lunges 15/10 200 Heavy Rope Single-unders We will be taking a break from our regularly scheduled programming to remember one of our first members, a great dude and one of my best friends. Come in and push it hard and be thankful you GET to workout. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) Every 8:00 x 5 sets: A – 20 Dumbbell Burpee Deadlifts 25/15 B – 100 Heavy Rope Single-unders C – 20 Dumbbell Front Squats 25/15 D – 20 Dumbbell Push Press 25/15 E – 30/20 Calories Ski/Bike/Row/Run Scale movements and load as needed. Structure of this workout is that each set you rotate to the next movement to start at. So set 1 is as written, set 2 would then go B, C, D, E, A, set 3 would be C, D, E, A, B and so on. Movements do not have rest between them they are straight through. Desired stimulus is that the first round should be taking around 5-6 minutes. Knowing most athletes tend to slow as they fatigue a little, knowing that movement order can also…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) Every 1:00 x 20 sets: Station 1 – Inchworm Station 2 – 10 Hollow Rocks + 10 Tuck Crunches Station 3 – Kettlebell Upright Rows Station 4 – Dumbbell Box Steps-ups Station 5 – Rest Each station is max reps. For the Upright Rows and Dumbbell Box Step-ups you choose the loading and height of the box. Step-ups are done with the Dumbbells in the Farmers position. 2) AQAP: 100 Wall Balls 14/8 Every Minute on the Minute 5 Knee Push-ups Workout starts with the Push-ups. Get as many Wall Ball in the rest of the minute as you can, then repeat. Extra Work: 3) Single Arm Kettlebell Incline Bench Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other….

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 0:00 – 35:00 – Every 7:00 x 5 sets: Odd: 0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds) 2:00 – 3:00 – Alternating Dumbbell Plank Rows 25/15 3:00 – 6:00 – 3 minute AMRAP – 10/side Single Arm Russian Kettlebell Swings + 10 Squat Thrusts 6:00 – 7:00 – Rest Even: 0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds) 2:00 – 3:00 – Alternating Dumbbell Plank Rows 25/15 3:00 – 6:00 – 3 minute AMRAP – 5/side Kettlebell Windmill + 10 Knees-up 6:00 – 7:00 – Rest Perform a total of 3 cycles of the Odd work, and 2 cycles of the Even work. Have fun! Extra Work: 2) Ab-Wheel Roll-Outs: 5 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts,…