Category: Move

Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 30 seconds Ski/Bike/Row 5/side Single Arm Russian Kettlebell Swings 5/side Down Dog Reach For Opposite Foot 5 Vertical Leaps Get some blood flowing and your body warm. If you’ve got any tight areas don’t be afraid to address them. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: 5/side Single Arm Dumbbell Push Press 10 Box Jump Overs 15 Kettlebell Swings The goal stimulus for this piece is increasing and developing capacity in these movements and consistency in your efforts. We want you to pick loads/reps that allow you to maintain output for all 10 sets. The goal of this piece should be to finish all 10 sets within 5 seconds of each other to work on your pacing. Depending on proficiency in you…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 3 Inchworm 5 Scapula Pull-Up w/Pause 10 Bird Dog 100m Run Get some blood flowing and your body ready to go. 1b) 15:00 – 25:00 – 10 minute AMRAP: 20 Alternating Dumbbell Power Snatch 10 Burpees Pick a loading that allows you to move steady through the 20 reps. 1c) 27:00 – 37:00 – 10 minute AMRAP: 40 Single-unders 10 Dumbbell Hang Squat Cleans Pick a loading that allows you to move unbroken for the 10 reps. 1d) 38:00 – 45:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Rows 10/side Rear Foot Elevated Dumbbell Goblet Split Squats 10 Strict Knees-up This is an accessory AMRAP. Move through at a pace that allows you to focus on perfectly clean movements. For results post detailed weights, reps, times,…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: Single Arm KB/DB Overhead Hold + 10 Slow Marching Steps In Place/side 10 Banded No-Money’s 10 Alternating Lunges Get some blood flowing. Increase load on the overhead hold each round as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 5/side Kettlebell Tall Kneeling Strict Press + 10 Medball Supine Chest Toss Start with a comfortable load for the Strict Press and build your weight through your sets as deemed fit. For the Medball Toss, keep it light, focus on reactivity and being explosive. Keep the weight fixed for the ball for all 6 sets. 1c) 19:00 – 25:00 – Every 1:00 x 6 sets: 5/side Single Arm Dumbbell Front Squats + 5/side Single Arm Dumbbell Side Bends Perform this as 5 Front…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Air Squats 10 Banded Good Mornings 5 Burpee-to-Target Get some blood flowing and your hips and back ready to go. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Dumbbell Hang Power Clean + 30 second Sprint Ski/Bike/Row Start with a moderate load on the Dumbbells and build loading each round as deemed fit. Get after it and go hard on your machine, focus on transitioning from the Dumbbells to the Machine as quickly as possible. 1c) 20:00 – 28:00 – Every 30 seconds x 16 sets: 3 Ball Slams Focus here should be maximal power and speed. Get some speed on that ball. 1d) 32:00 – 38:00 – 6 minute AMRAP: 7 Burpee-to-Target 7 D-Ball Squat Clean 42 Single-unders Scale as needed. 1e) 39:00…