Category: Move

*Comp Training Program Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 sets of… 5 PVC Pipe Cuban Press 10 Banded Lat Press Downs Remaining time after 3 sets Ski/Bike/Row Push the tempo on the machine appropriately to get your heart rate up and your body awake. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 15 Seated PVC Pipe Lat Pull Downs w/Pause + 15 Hollow Rocks On The Floor Pick a band tension that you can maintain on the Pull-down for all 6 sets. Pause below the chin for 1 second on every rep. Focus on holding tight and creating nice shapes on the Hollow Rocks. 1c) 20:00 – 30:00 – 10 sets of :40 ON/:20 OFF: Odd Sets – Alternating Dumbbell Plank Rows Even Sets – Alternating Reverse Lunges Max reps at each station. Approach at a pace/intensity…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Hip 90-90 Rotation Station 2 – Inchworm w/Push-up Station 3 – Clean Pull + Hang Power Clean + Push Press Use a PVC Pipe or Barbell depending what is appropriate for your abilities/skill level. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets: Station 1 -20 seconds/side Tall Kneeling Dumbbell or Kettlebell Overhead Hold Station 2 – 8/side Dumbbell Lying Side Press Station 3 – 10 Medball Hamstring Curls Focus for this piece should be on positioning and activation. Focus on those first before loading, think of this as additional Warm-up/PT oriented work. Load as deemed fit. 1c) 20:00 – 29:00 – Every 30 seconds x 18 sets: 10 seconds Sprint Ski/Bike/Row 20 seconds Easy/Active Recovery Go hard and get after it! 1d) 34:00 – 45:00 – AQAP: 50 Tuck Crunches…

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 50 Single Unders 10 Air Squats 40 Single Unders 10 Lunges 30 Single Unders 10 Shoulder Plank Taps Scale a volume as needed if you’re not getting this done in under 2 minutes. 1b) 15:00 – 35:00 – 5 sets of 3 minute AMRAP/1 minute Rest: 21 Dumbbell Front Squats 15 Burpee-to-Target Max Calories Ski/Bike/Row Scale as needed. 1c) 35:00 – 45:00 – 10 minute AMRAP: 100 Single-unders 25 Single Dumbbell Box Step Overs 100 Single-unders 25 Single Dumbbell Lunges Scale as needed. Dumbbell can be held however the athlete wants. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 5-10 minutes Easy Warm-up B – 10 x 30 Calories – Rest Equal to Work Time. C – 5-10 minutes Easy Cool-down Rest as needed between parts. Work for hard, but sustainable efforts on the 30…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cow 10 Good Morning 5/side Single Arm Kettlebell Swing 10 Alternating Shoulder Plank Taps Increase load of the Kettlebell each round as deemed fit. Start the Good Mornings with bodyweight, then load however you’d like after the first round. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 5 Ball Slams The volume on this piece is low today, we want you throwing that ball as hard as you can. Take a few seconds between each rep, don’t rush them. 1c) 20:00 – 28:00 – Every 1:00 x 8 sets:  5 Dumbbell Z-Press + 5 Dumbbell Overhead Tricep Curls Perform the Tricep Curls on the floor seated. Immediately after completing the Presses, drop to a single Dumbbell and perform the Tricep Curls. Start this piece with a comfortable loading and build each set as deemed…