Category: Move

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 5/side Single Leg Kettlebell Romanian Deadlift 5/side Single Arm Dumbbell Push Press + 20 second Overhead Hold 5 Squat-Stand-Squat-Stand For the Push Press perform 5 reps, then hold for 20 seconds on 1 arm, then perform the same pattern on the other arm. Increase tempo on the machine each round to get your cardiovascular system warmed up. 1b) 15:00 – 45:00 – 30 minute AMRAP: 10 Dumbbell Push Press 15 Burpees 20 Kettlebell Swings 25/20 Calories Ski/Bike/Row Scale to 20/15 Calories if you’re on Assault Bike. Overall stimulus of this workout is pacing and steady state work. Push Press and Swings should be unbroken for all sets, no questions asked, and we wanted you working with weights that you need reasonably minimal rest/transition between movements, the goal is to work for as much…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Pull Aparts 5/side Dumbbell Single Arm Overhead Squats 10 Quad Hold + Alternating Reach Overhead Get some blood flowing, if you don’t have the mobility for the Overhead Squat sub to a Single Arm Dumbbell Front Squat. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets:  10 D-Ball Bear Squats + 10-20 Bodyweight Hip Thrusts Start with a moderate weight for the Squats and build each set as deemed fit. Hip Thrusts are done just with your bodyweight, no added load, hold for a brief pause at the top on each rep. 1c) 24:00 – 33:00 – Every 3:00 x 3 sets: 15 Bent Over Dumbbell Rows + 15 Dumbbell Front Rack Alternating Reverse Lunges + 15 Dumbbell Goblet Good Mornings Same Dumbbells for all 3 movements, drop one Dumbbell when moving to the…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds Single-unders 10 PVC Pipe Pass-Throughs 5 Front-to-Back PVC Presses 1 minute PVC w/Elbows on Box Rack Stretch 5 Medball Chest-Throws Get those shoulders warm and open, lots of pressing work today. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 5/side Half Kneeling Kettlebell Press + 10 Dumbbell Floor Press + 15 Medball Chest-Throws + *Remaining time Ski/Bike/Row Pick loads you can at least maintain, if not build on. Pick a light load for the Medball throw and focus on being explosive and quick, goal is not loading on this movement. Once the Chest-Throws are completely spend additional time on your machine if you’re looking for added work. 1c) 30:00 – 45:00 – 15 minute AMRAP: 10 Push-ups 25/20 Calories Ski/Bike/Row 75 Single-unders Scale as needed. If you’re on an Assault Bike scale to…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Hanging Hollow Rocks 5 Deadlifts 5 Hang Power Clean 5 Push Press 1 Inchworm + Push-up Use a Barbell or PVC Pipe for Warm-up based on what’s appropriate for your strength/skill level. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 7 Strict Pull-ups + 7 Ball Slams + 7 V-Ups Use an amount of assistance that allows you to complete all 6 sets of the Pull-ups in clean, unbroken sets. Focus on throwing the ball has hard as possible and really being aggressive with the movement. 1c) 18:00 – 27:00 – Every 1:30 x 6 sets: Sets 1/3/5 – 15-20 Dumbbell Box Step-ups Sets 2/4/6 – 15 Dumbbell Romanian Deadlifts + 15 Hollow Rocks For the Step-ups alternate legs each rep, Dumbbells are held in the Farmer’s position, ideally this is performed at a…