Category: Move

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Burpees 5 Hang Squat Cleans + 5 Thrusters 5 Scapula Pull-ups Get some blood flowing, use a Barbell or PVC Pipe dependent on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 6 Box Jumps + 12 Wall Balls Station 2 – 6 Box Jumps + 12 Dumbbell Hang Squat Cleans Alternate between the two stations for a total of 5 sets of each couplet. This is mean to be a capacity piece, the goal is to make sure you can complete the output consistent through the 5 cycles. Scale volume of reps as deemed fit. 1c) 25:00 – 45:00 – AQAP: 50 D-Ball Box Step ups 50 Cals Ski/Bike/Row or 600m Run 50…

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Alternating Bird Dog 5/side Single Arm Russian Kettlebell Swings 5 Pause Band Pull-Aparts Get some blood flowing and your trunk warm. 1b) 5:00 – 8:00 – 3 minutes: Clean Review Review with a Barbell or PVC pipe depending on what’s appropriate. 1c) 12:00 – 21:00 – Every 1:30 x 6 sets: 5 Vertical Leaps + 10/side Bent Over Single Arm Landmine Row Start with a comfortable load and build each set as deemed fit. Perform all rows on 1 side before switching to the other. For the Vertical Leaps reset yourself each time between reps. 1d) 21:00 – 33:00 – Every 2:00 x 6 sets: 20 Landmine Deadlifts + 10/side Side Plank Dips Start with a moderate load on the Deadlift and build each set as…

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 1 Round of “Cindy” Station 3 – 5 Snatch High-Pull + 5 Hi-Hang Muscle Snatch + 5 Overhead Squats Pick a Barbell or PVC Pipe dependent on what’s appropriate for your skill level. For “Cindy” scale the volume of reps to 4-8-12 as needed, if you can’t do Pull-ups perform Bar or Ring Rows. 1b) 9:00 – 18:00 – Every 1:00 x 9 sets: 10 Bench Ski Jumpers + 10 Abmat Sit-ups Scale volume of reps as needed so you have at least 20 seconds of rest. 1c) 18:00 – 27:00 – Every 1:00 x 9 sets: 5/side Kettlebell Suit-Case Deadlifts Start at a moderate load and build as deemed fit. Focus on keeping your…

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Glute Bridge-ups w/Mini-Band 10 Alternating Cossack Lunges w/Pause 5 Pause Air Squats Get those Hips and Glutes and warmed up and ready to Squat! 1b) 5:00 – 8:00 – 3 minute AMRAP: Squat Review 1c) 12:00 – 24:00 – Every 2:00 x 6 sets: 6 Pause Landmine Squats + 6 Alternating Landmine Reverse Lunges Start with a moderate load and build each set as deemed fit. Pause in the bottom of the Squats for 2-3 seconds on each rep. Spend any additional time as on your machine as desired. 1d) 24:00 – 31:00 – Every 1:00 x 7 sets: 3/side Staggered Stance Tempo (3.1.1) Goblet Good Morning Perform all 3 reps on 1 side before switching to the other. Focus on your position and tempo on…