Category: Move

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Hanging Hollow Rocks 10 Alternating Staggered Stance Good Morning Get those shoulders and hammies primed for the day. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: Station 1 – 8/side Single Arm Kettlebell Upright Row Station 2 – 5/side Single Leg Good Morning Alternate between the movements on each minute. Use loading you can either maintain or build upon. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: Station 1 – 10 Supinated Bent Over Dumbbell Rows Station 2 – 10 Alternating Single Leg Dumbbell Romanian Deadlifts Alternate between the movements on each minute. Use loading you can either maintain or build upon. For the Romanian Deadlifts perform with a Dumbbell in each hand. 1d) 27:00 – 45:00 –…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 3x Inchworm + Push-up + 10 Plank Shoulder Tap Station 3 – 5 Snatch High-Pull + 5 Hang Muscle Snatch + 5 Overhead Squats Use a Barbell or PVC Pipe based on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: Sets 1/3/5/7 – 5/side Single Arm Dumbbell Push Press + 20 second Hold Sets 2/4/6/8 – 5/side Single Arm Dumbbell High-Pull + 10-20 Alternating Quadraped Shoulder Taps For the Dumbbell Push Press perform 5 reps, then hold for 20 seconds Overhead, then switch to the other side. Start with loading that you can at least maintain or build upon. Alternate between the two couples of…

*We will be focusing and having a bias the next 4 weeks to developing upper body pulling strength and hanging endurance (5/3 – 5/30). WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Steps Monster Walk x Front, Back, Left, Right 5 Tempo (3.3.3) Goblet Squats 20 seconds Active Hang From Pull-up Bar Get those glutes and grip warmed up! 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Pause Landmine Squats Start at a moderate load and build each set as deemed fit. Pause in the bottom of the Squat for 2-3 seconds each rep. If you’re looking for additional work add-in time on your machine during your rest period. 1c) 20:00 – 32:00 – Every 1:00 x 12 sets: Sets 1-4 (20:00 – 24:00) – 3 Strict Pull-ups Sets 5-8 (24:00 -28:00) – 6/side Single Arm Dumbbell Row Sets 9-12 (28:00…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Quadruped Alternating Plank Tap Station 3 – 10 Scap Pull-ups + 10 Hanging Hollow Rocks Increase intensity on the machine each round to get yourself warm. If you can’t hang from a Pull-up bar use rings and perform the Hollow Rocks on the floor. 1b) 13:00 – 28:00 – 15 minute AMRAP: 75 Single-unders 25 Burpees 10 Strict Pull-ups Use assistance as needed for the Pull-ups. If you don’t have a Squat Rack you can sub to 2x the reps and perform a Bent Over Row. 1c) 30:00 – 45:00 – 15 minute AMRAP: 400m Run 30 Abmat Sit-ups 20 Alternating Dumbbell Plank Rows Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE