Category: Move

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Pause Tall Kneeling Banded Face Pulls 5/side Kettlebell Windmills 10 V-Ups Use this as an extended warm-up to get things moving and get warm. Focus on position over load on the Windmills, and perform all 5 on 1 side before switching to the other. AMRAP for quality, not for max reps. 1b) 7:00 – 19:00 – Every 1:00 x 12 sets: Station 1 – 5/side Landmine Z-Press Station 2 – 20 seconds/side Single Leg Balance Station 3 – 30 second Hanging Hollow Hold from Rings Station 4 – 10-15 Kettlebell Upright Rows Pick loading and efforts you can maintain for the 3 cycles of movements. For the Single Leg balance pick anything to stand on, could just be the floor, a soft…

*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 – Farmers Carry Station 2 – Lateral Hurdle Hops Station 3 – Dual Kettlebell Front Rack Hold Station 4 – Burpee-to-Target Pick loads for the Farmers Carry and Front Rack Hold that you can maintain for all 5 cycles. Goal is to work the entire 40 seconds on each movement. Pace appropriately. For the Kettlebell Front Rack hold, Kettlebells should be in the front of the body, knuckles/handles touching each other to force your trunk to work. 2) 10 minute AMRAP: 20 Kettlebell Swings 26/18 20 Kettlebell Single Arm Push Press Left 26/18 20 Kettlebell Single Arm Front Squats Left 26/18 10 Push-ups 20 Kettlebell Swings 26/18 20 Kettlebell Single Arm Push Press Right 26/18 20 Kettlebell Single Arm Front Squats Right…

WOD: 1) Every 1:00 x 24 sets: Station 1 – 15 Landmine Lumberjack Squats Station 2 – 5/side Lateral Box Step-up w/Dumbbells @ Farmers Position Station 3 – 5/side Dumbbell Cross Body Romanian Deadlift Station 4 – 5/side Tempo (3.1.0) Bulgarian Split Squat Lumberjack squats reference last week for loading. You have 25% less reps, let work a little bit heavier. For the Latel Step-ups start 12″ give or take from the box so you’re having to reach to the box and truly step-up laterally. Perform all reps on 1 side then switch to the other. Cross Romanian Deadlift, whatever foot is planted, hold the Dumbbell in the opposing hand, as you hinge for the RDL, cross over to the foot that is planted on the ground. Tempo Bulgarian Split squats, ideally setup so your bench/box is around knee height. 3 second descent, pause…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1) 2 rounds of: 2 minutes Max DB Front Rack Lunges 25/15 2 minutes Max D-Ball over the Shoulder 50/40 2 minutes Max Push-ups 2 minutes Plate Ground To Overhead 35/25 2 minutes Max Box Jump, Step Down 24/20 5 minutes Easy Ski/Bike/Row/Run Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round. Extra Work: 2) Single Arm Farmers Carry: 4 x 75ft/side Rest 60 seconds between sides. Build as heavy as able to carry unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE