Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row/Run Then…AMRAP 10 Band Pull-Aparts 10 Good Mornings 10 Banded Upright Rows 10 Overhead Squats Use a Barbell or PVC Pipe depending on what’s most appropriate for you. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: Odd Sets – 3-5/side Single Leg Kettlebell Romanian Deadlift + Bent Over Row Even Sets – 10 Double Kettlebell/Dumbbell Sumo Stance Deadlifts For the RDL drill the focus should be position and balance first, loading second…this movement should be performed as, lower to the bottom of the RDL, once in the bent over position, perform a row with the arm holding the KB, then hinge back to the top. Perform all reps on 1 side before switching to the other. For the Sumo Deads start at a comfortable load and build each set as deemed fit….

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Pause Glute Bridge-ups w/Mini Band Around Knee 10 Lateral Lunges 10 Back Squats Use a PVC or Barbell for the warm-up depending on what’s appropriate for you. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Landmine Squats + 10 Alternating Goblet Lateral Lunges Landmine Squats start with a comfortable load and build each set as deemed fit, let’s work to a heavy load here for the day. Scale the Goblet Lateral Lunge to unweighted, or assisted as needed. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Dumbbell Strict Press + Lunge Start in the Half Kneeling Position. Perform the Press, then step up out of the Half Kneeling/Lunge position to the top, return back to the bottom and repeat. Scale volume of reps as needed as this can…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Goblet Good Mornings 10 Kettlebell Deadlifts 10 Low Anchor Banded Front Raise 5 Burpees Pick-up the tempo each round on the machine, and increase loading each round on the Good Morning and Deadlift as deemed fit. 1b) 15:00 – 45:00 – AQAP: 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 30 Kettlebell Deadlifts 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 30 D-Ball Over the Shoulder 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 30 Ball Slams 50/40 Calories Ski/Bike Row Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds Deadhang on Pull-up Bar 20 Alternating Plank Shoulder Taps 10 Kettlebell Sumo Deadlift High-Pulls Get some blood flowing and your upper body primed and warm, lots of Push/Pull today. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 10 Ring Rows + 10 Ring Scap Rows + 30-50 Single-unders Perform movements back-to-back-to-back. For the Ring Scap Rows slow the movement down and make sure you are getting good position and working through your entire range of motion…this is all about shoulder health on this movement. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 16 Supinated Bent Over Dumbbell Rows + 8/side Single Arm Kettlebell Upright Row Pick loading for this that you can at least maintain or build upon for the 5 sets. For the Upright Rows perform all on 1 arm…