Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + 2 Shoulder Plank Taps 5/side Single Leg Romanian Deadlift  w/KB/DB 10 Box Step-ups 15 Hollow Rocks Get yourself prepped and warm! 1b) 12:00 – 45:00 – AQAP: 100/80 Calories Ski/Bike/Row 80 Kettlebell Swings 60 Wallballs 40 Alternating Single Arm Dumbbell Hang Clean and Jerk 20 Alternating Single Arm Dumbbell Devils Press Scale as needed. If you’re on an Assault Bike scale the Calories to 80/64 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side 1/4 Squat Hold + Pallof Press 5/side Single Leg Glute Bridge Up Off Of Medicine Ball 5/side Split Squat Load the Split Squat as deemed fit in the Goblet Position. Focus on good positioning and activation in the Pallof Press. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: Sets 1-4 (10:00 – 18:00) – 7-10 Kettlebell Front Rack Squat Complex Sets 5-7 (18:00 – 24:00) – 20 Dumbbell Hamstring Curls Off Of Bench For the Kettlebell drill you will move from standing to the bottom of a Front Squat. From that position you will step back with both legs to the Tall Kneeling Position. From there you will then step back to the bottom of the Squat, and finally stand out of the Squat. Start light and build each set as deemed fit….

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat Stretch Attatched To The Rig Then AMRAP… 10 Bent Over “Y” 10/side Plank Dips 5 Table Top Up/Downs w/Pause Get those shoulder opened up and warmed up. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: Sets 1+2 – 9 Dumbbell Deadstop Strict Press + 9 Dual Dumbbell Overhead Abmat Sit-ups Sets 3+4 – 7 Dumbbell Deadstop Strict Press + 9 Dual Dumbbell Overhead Abmat Sit-ups Sets 5+6 – 5 Dumbbell Deadstop Strict Press + 9 Dual Dumbbell Overhead Abmat Sit-ups Start at a comfortable load and build each set as deemed fit. Stop at the shoulder/front rack on each rep to kill the stretch reflex. 1c) 21:00 – 30:00 – Every 1:00 x 9 sets: Station 1 – 20 seconds/side Single Arm Dumbbell/Kettlebell Overhead Hold Station 2 – 10 Tempo (3.0.1)…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Pull Aparts + 10 Banded Good Morning Station 2 – 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatch + 5 Snatch Push Press + 5 Overhead Squats Station 3 – 10 Box Jump (Step Down) Use a PVC Pipe or Barbell based on ability and skill level. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 10-20 Box Jumps Pick a quantity of reps that you can maintain for all 7 sets. Ideally the focus here should be on the skill of the movement, developing proficiency and confidence in jumping on the box. If you’re comfortable jumping then focus on working your turn-around at the bottom or your rebound speed. 1c) 17:00 – 24:00 – Every 1:00 x 7 sets: 15 Double Russian Kettlebell Swings Pick a load…