Category: Move

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 15 Tall Kneeling Banded Face Pulls Station 2 – 5/side Single Leg Plate/Box Jumps Station 3 – 5 Tall Power Snatch + 5 Snatch Push Jerk Grab a PVC Pipe or Barbell based on what is appropriate for your skill level/strength. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: 3-5/side Single Leg Landmine Romanian Deadlift + Row Pick a rep range based on timeline. Perform all reps on 1 side before switching to the other. Take your time and focus on position and balance. If we’re short on landmines you can perform this with a Dumbbell or Kettlebell also. 1c) 19:00 – 26:00 – Every 1:00 x 7 sets: 15 Banded Russian Kettlebell Swings Pick a loading and band…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Wall Therapy Squats 5 Banded Pass Through 5/side Pause Single Leg Glute Bridge-up Get you Squat and Overhead position opened up and warm. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: Sets 1-4 (10:00 – 16:00) – 7/side Single Arm Kettlebell Thruster + 10 Mountain Climbers Sets 5-8 (16:00 – 22:00) – 5/side Single Arm Kettlebell Thruster + 10 Tuck Crunches Pick a loading for the first 4 sets that you can maintain. For the second set of 4 sets jump up to the next heavier Kettlebell. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: Station 1 – 5/side Single Arm Dumbbell Arnold Press Station 2 – 10-15 Dumbbell Skull Crushers Alternate the movements each minute. Skull Crushers will be performed…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 100-150m Run or Cardio 40 seconds Station 2 – 10 Air Squat + 10 Banded Lat Press Downs +  Station 3 – 5/side Kettlebell Suitcase Deadlifts w/3 second lower Increase loading/intensity through each round as deemed fit to get yourself prepped for the days work. 1b) 13:00 – 33:00 – Every 5:00 x 4 sets: 30 Wall Balls 200m Run 15 Knees-up 10 Alternating Hang Dumbbell Power Snatch Scale as needed. You should be getting at least 1 minute of rest each round. 1c) 34:00 – 45:00 – 11 minute AMRAP: 21 Alternating Single Arm Dumbbell Hang Power Clean + Push Press 15 Calories Ski/Bike/Row 9 Burpees Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top up/down 10 Medball Hamstring Curls 5 Scapula Pull-ups 10 Bent Over Thumbs Up Reverse Fly Take your time and focus on good activation and position on movements. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7/side D-Ball On Shoulder Pause Squats + 14 Medball Hamstring Curls + 7 Box Jumps Pick a box height and Medball weight for the Hamstring Curls fixed. Start with a moderate load on the D-Ball Squats and build through your sets as deemed fit. 1c) 20:00 – 27:00 – Every 1:00 x 7 sets: 7 Tall Kneeling Supinated Tempo (0.2.2) Banded Rows Focus on tempo and positioning first, resistance second. 1d) 32:00 – 45:00 – 13 minute AMRAP: 200 Single-unders 75 Air Squats 150 Single-unders 25/side Single…