Category: Move

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm w/Push-up 10 Band Pull-Aparts 20 Alternating Quadruped Shoulder Taps 10 Kettlebell Deadlifts 10 Kettlebell Swings Perform the Deadlifts with a single Kettlebell between the legs, complex them right into the Swings. Increase your load through your warm-up rounds as deemed fit to get yourself warm. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Station 1 – 10/side Single Arm Dumbbell Push Press Station 2 – 15 Double Kettlebell Deadlifts Start with loads you can at least maintain or build upon. For the Deadlifts perform these with both Kettlebells outside of the legs. If you don’t have the mobility to do this then perform them from between the legs. 1c) 32:00 – 45:00 – 13 minute AMRAP: 50 Push-ups (Buy-In) Then…AMRAP 15 Kettlebell…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5/direction Monster Steps Foward/Backward/Left/Right 10/side Banded Clam Shells 10 Banded Glute Bridge-ups 10 Air Squats 5 Burpees Get those hips and glutes warm and ready for some Squatting and Running! 1b) 11:00 – 23:00 – Every 1:30 x 8 sets: Sets 1-4 (11:00 – 17:00) – 15 D-Ball Bear Squats Sets 4-8 (17:00 – 23:00) – 10/side Lateral Box Step-ups Start with a moderate load on the Squats and build each set as deemed fit. For the Lateral Step-ups, no loading, focus on position, activation, and using the trailing leg as little as possible. Perform all 10 reps on 1 leg and then switch to the other side. 1c) 23:00 – 31:00 – Every 2:00 x 4 sets: 20 Alternating Goblet Lunges Pick a moderate…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then AMRAP… 3 Inchworm 10 Good Morning 10 Tall Kneeling Banded Lat Press Down Increase the tempo on the machine every 30 seconds you should get off breathing a bit. 1b) 10:00 – 15:00 – Every 1:00 x 5 sets: 10 Mini Band Around Knee Hip Thrust With Pause @ Top  No loading needed. Focus on good position and activation. 1c) 16:00 – 28:00 – Every 3:00 x 4 sets: 15 Landmine Deadlifts 15/side Single Arm Kettlebell Russian Swings Remaining Time Easy Ski/Bike/Row Increase load each round as deemed fit on the Deadlifts. Pick a Kettlebell weight and stay fixed with it for all 4 sets. Swings are performed all on 1 arm before switching to the other arm. 1d) 28:00 – 34:00 –…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10/side Single Arm Banded Lat Press Downs 20 Alternating Lunges 30 seconds Ski/Bike/Row Increase intensity each round on the machine to get your cardio-vascular system ready to go. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: Sets 1/3/5/7/9 – 10-15 Strict Supinated Grip Chest-to-bar Pull-ups Sets 2/4/6/8/10 – 10 Dumbbell Pullover On Floor Alternate between the two movements. Use appropriate assistance for the Chest-to-bar Pull-ups. If you can’t go overhead scale to a Supinated Bar Row. 1c) 23:00 – 38:00 – 5 sets of 2:00 ON/1:00 OFF: 20 Wall Balls 10 Box Jump Overs Max Dumbbell Push Press Scale as needed so you are getting to the Push Press with around 30 seconds each round. Loading should allow Wall Balls to be unbroken with…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Box Jump 3 Press 3 Push Press 3 Split Jerk 5 Burpees Use a PVC Pipe or Barbell based on what is appropriate for you as an athlete. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: :30 ON/:30 OFF Band Resisted Plank Hold Off Kettlebells Have fun, scale as needed.  1c) 18:00 – 26:00 – Every 1:00 x 8 sets:  Station 1 – 10-15 Dumbbell Weighted Abmat Sit-ups Station 2 – 10/side Single Arm Dumbbell Floor Press Start with loading you can at least maintain, or build upon. Alternate between the movements each minute. 1d) 30:00 – 45:00 – 15 minute AMRAP: 75 Single-unders 15 Alternating Dumbbell Power Snatch 9 Box/Bench Dips w/Feet on Floor Every 3:00 Perform 10 Burpee-to-Target Scale as needed. Burpees…