Category: Move

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 Inchworm + Push-up Station 3 – 5 Strict Press + 5 Push Press + 5 Split Jerk Use a Barbell or PVC Pipe for warm-up based on your skill/strength level. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 8 Dumbbell Push Press Station 2 – 6/side Single Arm Dumbbell Bench Press Alternate between the two movements for 5 sets of each. Start at a moderate load and build as heavy as deemed fit. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 5/side Kettlebell Windmills Take your time and focus on position over loading. This movement provides a great indication of full body mobility as well as shoulder stability. Perform all reps on 1 side before switching to the…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hanging Hollow Rocks 10 Bent Over Alternating Dumbbell Piston Row Get your shoulders and upper back warmed-up and ready to go. If you can’t hang perform the scap reps on a Row station and perform the Hollow Rocks on the floor. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3-5 Assisted Strict Pull-ups + 10-20 second Chin Over Bar Hold + 10-20 Hollow Rocks on Floor Goal stimulus for this piece today is to perform the Pull-ups, upon finishing your last Pull-up perform the Chin-Over Bar Hold…this means you need to setup assistance/pick reps that leave you more in the tank after the Pull-ups. If you’re Pull-up set is a max effort you won’t be able to hold your chin over the bar. During the hold do…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Squat Hold With Alternating Reach Overhead 10 Alternating Samson Stretch With Calf Stretch 20 Lateral Bar Hops Get some blood flowing, address any specific areas that might be tight or finnicky. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 10 D-Ball Bear Hug Squats + 20 Jumping Medball Squats + 60 seconds Easy Ski/Bike/Row For this piece the weight should stay fixed for all rounds. Your first movement you should be able to move smoothly through but have enough load that it forces you to work. From there the goal should be to cycle all 20 reps without pausing on the Jumping Medball Squat, if you need to do these just as Jumping Air Squats than that’s fine. The machine is meant to be a flush-out, this first two movements should spike your…

WOD: 1a) 0:00 – 5:00 – 5 sets of :40 ON/:20 OFF: Station 1- Single-unders Station 2 – Kettlebell or Barbell Romanian Deadlift Station 3 – Banded Face Pulls Station 4 – Single Unders Station 5 – Ball Slams Get some blood flowing and get yourself ready for the day. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5-7/side Pause At Knee Kettlebell Suitcase Deadlifts + 5-7/side Single Leg Box/Plate Jumps Start with a moderate load Kettlebell and moderate height box/plate to jump on. Build through the sets as deemed fit. For the Pause hold for 2-3 seconds at the knee on each rep. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 5-7 Seated Dumbbell Strict Press Sit on a bench or a box. Short time domain and Strict Pressing, try to pick a loading that isn’t easy, but that you can…