Category: Move

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 5-10/side Alternating Single Ring Row Hold Hip Taps You only need one ring for this. Hanging in the Ring Row position with both hands on the Rings, take one hand of and touch your hip area, then alternate to the other side. Increase the level of difficulty just like you would with a normal Ring Row by moving your feet. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 30 seconds of Slider Tuck Crunches Max Reps in 30 seconds. Work to keep your hips low and pull those knees in. 1c) 10:00 – 25:00 – Every 1:00 x 5 sets: Station 1 – 5/side Standing Single Arm Landmine Press Station 2 – 5-10 Stink Bugs Station 3 – 40 seconds…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 5-8 Burpee + Dumbbell Power Clean Perform a Burpee with Hands on the Dumbbells, jump to the Pull position and perform a Power Clean. Make sure you are focused on setting your back as you transition from the  Burpee to the Pull position. Pick a rep count that takes you no longer than 30-35 seconds to start. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 100ft Dual Kettlebell Front Rack Carry Loading should basically be dictated by what you can Clean. If you can Clean the Kettlebells you should be able to carry them 100ft. Make sure you’re in a true Kettlebell Front rack position to properly tax the trunk, knuckles should basically be touching and elbows should be…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 24 minute EMOTM: Station 1 – 10 Landmine Lumberjack Squats Station 2 – 5/leg Single Arm Overhead Box Step-ups Station 3 – 2-3/side Half Turkish Get-up Station 4 – 20 Sumo Stance Good Mornings Landmine Squats goal should be to work a little heavier than last week. For the Step-ups, 1 Leg on the Box, Opposing arms has Dumbbell Overhead, perform all 5 reps on 1 side, then switch to the other. For the Half Turkish Get-up we are performing just the Roll-to-Sit-up and then back down. Good Mornings should be done with no loading focusing on position. 2) 7 minute AMRAP: 21 Abmat Sit-ups 15 Box Jumps 24/20 9 Medball Squats 14/8 Scale as needed. Extra Work: 3) Single Leg Hip Thrusts w/Pause: 5 sets of 8/side Rest 90-120 seconds…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 5 rounds AQAP: 10 Alternating Dumbbell Hang Power Snatch 25/15 10 Box Jumps 24/20 Scale as needed. Directly into…. 1b) 4 rounds AQAP: 10 Dumbbell Hang Power Clean 25/15 10 Dumbbell Floor Press 25/15 Scale as needed. Directly into… 1c) 3 rounds AQAP: 10 Dumbbell Front Squats 25/15 10 Burpee Lateral Hop Over Dumbbell Scale as needed. Directly into… 1d) 2 rounds AQAP: 20 Slam Balls 40/30 20 Alternating Lunges Scale as needed. Directly into… 1e) AQAP: 30 Dumbbell Thrusters 25/15 30 Ring Rows Scale as needed. Extra Work: 2) Farmer Carry: Establish a Heavy 50ft Unbroken Rest as needed. Use the Farmer’s Handles so you can build as heavy 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) Every 2:30: x 8 sets: A – :30 second Wall Sit + 10-15 D-Ball Over the Shoulder + 5/side Kettlebell Suit-Case Deadlifts B – 500/450m Row or Ski Scale volume as needed. We want you getting around 30 seconds of rest on each interval. Alternate between A and B for the 8 sets. Pick loading you can maintain, and if you want build on as deemed fit. 2) Every 1:30 x 6 sets: 10 Tuck Jumps + 40 Heavy Rope Single-unders 15 Wall Balls 14/8 10 Knees-up Scale volume as needed so that you have enough rest to be able to maintain your output for all 6 sets. Extra Work: 3) Abmat Sit-ups w/Barbell Overhead: 5 sets of 10 Rest 90-120 seconds between sets. Start light and build as deemed fit….