Move/Power/Sport: Thursday, January 14th, 2021
WOD: 1a) 0:00 – 15:00 – Every 1:00 x 5 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10/side Kettlebell/Dumbbell Side Bends Station 3 – 10-20 Seated On The Floor, Plate Around The Worlds Station 4- 15-20 Pause Banded No Moneys Station 5 – 10/side 1/4 Squat Pallof Press As always if you’re in the gym 4-6 days/week treat this day as more of an Active Recovery day and approach the session at an easy-to-moderate intensity. If you’re only in here a couple of days/week, get after it where you can and go hard. 1b) 20:00 – 45:00 – 25 minute Up Ladder: 5 Lateral Box Step-Overs 5 Plate Ground-to-Overhead 5 Squat Thrusts 15/10 Calories Ski/Bike/Row For this workout the machine stays fixed and your reps go up each round on the other 3 movements until time runs out. Workout looks like this…5+5+5+15/10,…
Competition: Wednesday, January 13th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-Up 5 Kettlebell Pause Upright Row 10 Bent Over Flyes 50 Single-unders Take your time, use light weights, and focus on establish good positions on all movements. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 35 Double-unders 5-10 Strict Handstand Push-ups 35 Double-unders 1-3 Strict Muscle-ups Pick efforts you can maintain for all 5 sets. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: 1 Split Jerk Start around 60% of your 1RM and build as deemed fit. If things feel good, go heavy, if they don’t keep it in the 70-85% range and focus on clean, snappy lifts. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Dumbbell Plank Rows 70/50 10 Box Jumps 30/24 10 Dumbbell Push Press 70/50 10 Box Jumps 30/24 Scale as needed. Accessory: 2) Monostructural Conditioning – Ski…
Move: Wednesday, January 13th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-Up 5 Kettlebell Pause Upright Row 10 Bent Over Flyes 50 Single-unders Take your time, use light weights, and focus on establish good positions on all movements. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 50 Single-unders 5-10 Stink Bugs 50 Single-unders 5-10 Strict Chin-ups Pick efforts you can maintain for all 5 sets: 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: Station 1 – 5/side Single Arm Dumbbell Clean High-Pull Station 2 – 7 x 1 Double Dumbbell Upright Row + 1 Double Dumbbell Pronated Grip Curl Alternate between the two stations for a total of 5 sets of each. For the High-Pulls use a load that is truly going to challenge you and make you rely on using your legs. Keep the weights light for the Upright Row +…
Sport: Wednesday, January 13th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-Up 5 Kettlebell Pause Upright Row 10 Bent Over Flyes 50 Single-unders Take your time, use light weights, and focus on establish good positions on all movements. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 25 Double-unders 5-10 Strict Handstand Push-ups 25 Double-unders 5-10 Strict Chin-ups Pick efforts you can maintain for all 5 sets. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: 1 Split Jerk Start around 60% of your 1RM and build as deemed fit. If things feel good, go heavy, if they don’t keep it in the 70-85% range and focus on clean, snappy lifts. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Dumbbell Plank Rows 50/35 10 Box Jumps 30/24 10 Dumbbell Push Press 50/35 10 Box Jumps 30/24 Scale as needed. Accessory: 2) Monostructural Conditioning – Ski…
Power: Wednesday, January 13th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-Up 5 Kettlebell Pause Upright Row 10 Bent Over Flyes 50 Single-unders Take your time, use light weights, and focus on establish good positions on all movements. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 25 Double-unders 20-30 second Handstand Hold 25 Double-unders 5-10 Push-ups Pick efforts you can maintain for all 5 sets. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: 3 Push Jerk For newer athletes, keep the weight light, focus on skill and positioning, make sure your foot work is dialed in as well as your Overhead position. For those more experienced/comfortable with the movement, build loading as deemed fit. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Dumbbell Plank Rows 35/25 10 Box Jumps 24/20 10 Dumbbell Push Press 35/25 10 Box Jumps 24/20 Scale as needed….
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