Category: Move

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Scapula Push-ups 10 Banded Pull-Aparts 10 Alternating Lunges 5 Vertical Leaps 1 Inchworm + Push-up Get those shoulders warm. 1b) 9:00 – 14:00 – Every 1:00 x 5 sets: 5/side Single Arm Half Kneeling Dumbbell Press Keep the weight light to moderate for all 5 sets. 1c) 15:00 – 27:00 – Every 1:30 x 8 sets: 10 Dumbbell Push Press + 10 Banded Tricep Press Downs + 10 Abmat Sit-ups Pick loads/resistance that you can maintain for all 8 sets. Focus on quick transitions. If this is too much volume for you to get done (shouldn’t take longer than a minute), scale the reps appropriately. 1d) 30:00 – 45:00 – Every 3:00 x 5 sets: 200m Run or 250m Ski/Row or 500m C2 Bike or 600m Assault Bike 10 Push-ups 30 Alternating Lunges Lunges can be forward…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Kettlebell Suitcase Deadlifts + 5 Goblet Good Mornings Station 3 – 5 Scapula Pull-ups + 5 Hollow Rocks + 5-10 Snatch Grip Push Press For the Snatch Grip Push Press use a PVC Pipe or Barbell depending on what is appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Odd – 30 Russian Swings Even – 5/side Single Leg Kettlebell Romanian Deadlift Use loading that you can maintain through the 5 sets of each movement. For the Deadlifts focus on position over loading, perform all 5 reps on 1 side before switching to the other. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 7/side Bird Dog Row + 10-15 Hip Thrusts For the Bird Dog Row…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Monster Walk Steps Forward/Reverse/Left/Right 10/side Banded Clam Shells 15 Banded Glute Bridge-ups 20 Alternating Lunges 30 seconds Single-unders Focus on getting those glutes and hips warm, take your time through the Lunges addressing your hip flexors as needed if they’re tight. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 12 Wall Therapy Squats This is an opportunity to work on the quality of your squat, and also an opportunity to show just how demanding this drill is. Even for the best athlete in the world they can do this and be dripping in sweat after these 6 sets purely because there is always room for improvement, always an opportunity to get into a better position. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 5/side Dumbbell Front Rack Split Squats + 10 Box…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Scapula Pull-ups 10 Hanging Hollw Rocks 3 Inchworms Increase intensity each round on the machine, we want your Aerobic system good and warm for tomorrow. 1b) 15:00 – 45:00 – 30 minute AMRAP: 21 Calories Ski/Bike/Row 15 Abmat Sit-ups 9 Burpee Ring/Bar Rows Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Pause Table Top Up/Downs 10 Band Pull Aparts 15 Russian KB Swings Focus on good positioning and activation to get your body prepped and ready. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 – 5/side Single Arm Single Leg Glute Bridge Up Hold + Kettlebell Floor Press Sets 6-10 – 5/side Kettlebell Windmill Use loading that you can either maintain, or build upon for all 5 sets of each movement. Focus on good positioning and taking your time with the movements, not rushing them. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 15 Kettlebell Sumo Deadlift High Pull + 15 Push-ups Pick a weight and stay fixed for all 5 sets for the High-Pulls. If you don’t have the capacity for this volume of Push-ups, scale to a Knee or…