Category: Move

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 20 sets of :40 ON/:20 OFF: Station 1 – Dog Sled Push Station 2 – Lateral Box Jump Station 3 – D-Ball Deadlift + Lap + Stand Station 4 – Rolling V-Ups Dog Sled Push use something that is reasonably heavy, but that you can grind through and push for 40 seconds. For the Lateral Box Jump step down to the other side each rep, so you are alternating directions each set, work as high as deemed fit. For the D-Ball, this drill it to get you practicing the technique to pick-up a heavy ball…Deadlift to the lap, sit into the Squat and re-grip the ball so it’s at your sternum/chest, and then stand to finish, then drop and repeat. Rolling V-Ups make sure you change directions each rep,…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 24 minute EMOTM: Station 1 – 5 Landmine Lumberjack Squats Station 2 – 20 Russian Medball Twists Station 3 – 5/side Lunge Hold Dumbbell Romanian Deadlift (1 Dumbbell) Station 4 – 10 Slider Hamstring Curls Reference last week for loading for the Lumberjack Squats. Medball Twists are 10 reps to each side, focus on holding a tight V position, knees straight, toes pointed. 2) Every 3:00 x 3 sets: 500/450m Row/Ski Or 1000/900m Bike Erg Or 1200/1100m Assault Bike Hit hard but maintainable efforts. Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 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) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps: 30 Dumbbell Box Step-ups 25/15 @ 24/20 30 Alternating Hang Dumbbell Snatch 25/15 30 Burpees Max Rope Sit-to-Stand This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP. Extra Work: 2) 12 minute AMRAP: 1 minute Belt Squat March 50ft Heavy Dog Sled Push Use loading on the marching that allows you to move the entire minute without stopping. 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: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10/side Kettlebell Suit Case Deadlift 20 Slider Mountain Climbers Scale as needed. AMRAP for quality, not speed. Load as heavy as deemed fit for the Kettlebell. 1b) 6:00 – 11:00 – Every 1:00 x 5 sets: 30 seconds Bike Erg Sprint Go hard and get after it. 1c) 11:00 – 16:00 – 5 minute AMRAP: 10 Alternating Dumbbell Plank Rows 10 Dumbbell Stiff Leg Deadlift Use the same load for both movements. Stiff Leg Deadlift is with a completely straight leg, a soft knee makes this movement a Romanian Deadlift. Those are two different things. 1d) 17:00 – 22:00 – Every 1:00 x 5 sets: 30 seconds Bike Erg Sprint Go hard and get after it. 2) 3 rounds of – 3 minute AMRAP – 1…