Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP… 10 Banded Pull-Aparts 10 Plank Hold + Alternating Reach For Opposite Foot 5 Box Jump (Step Down) 5 Muscle Snatch + Snatch Balance Increase the tempo on the machine every 30 seconds to get your aerobic system awake. Use a Barbell or PVC Pipe for warm-up based on what is appropriate for you as an athlete. 1b) 12:00 – 27:00 – Every 1:00x  15 sets: Sets 1-4 (12:00 – 16:00) – 8/side Kettlebell Suitcase Deadlifts Sets 5-8 (16:00 – 20:00) –  8/side Dumbbell Plank Rows Sets 9-15 (20:00 – 27:00) – 15-20 Box Jumps For each movement pick loads/reps that you can maintain or build upon. For the Plank Rows perform them all on 1 arm before switching to the other arm. Box Jump volume is reasonably high, we encourage you step…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Air Squats 20 Plank Alternating Shoulder Taps 30 Single-unders Get some blood flowing, use this as an opportunity to work on your positioning on the jump rope. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Jumping Air Squats + 10 Goblet Squats + 10 Hollow Rocks Focus on really jumping high on the first movement. Transition from there directly to the Goblet Squats and then directly to the Hollow Rocks. Each set work to build your loading on the Goblet Squat as deemed fit. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 6/side Deficit Curtsy Goblet Lunges Start with a small riser giving you about a 2″ Deficit, go up from there based on mobility and desire. Load with a Kettlebell or Dumbbell in the Goblet Position. Alternate legs each…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm w/Push-up Station 2 – 5 Deadlifts + 5 Clean High-Pulls + 5 Hang Power Clean Station 3 – 40 seconds Ski/Bike/Row Increase tempo on the machine each round to get your heart rate up. 1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 20 Russian Kettlebell Swings Focus on loading those Hamstrings and being aggressive with that hip snap. 1c) 24:00 – 31:00 – 7 minute AMRAP: 20 Dumbbell Hang Power Cleans 10 Calories Ski/Bike/Row Dumbbell loading should allow for unbroken sets to start. 1d) 34:00 – 45:00 – 11 minute AMRAP: 3 Dumbbell Deadlifts 3 V-Ups 3 Burpees Workout is 3+3+3, 6+6+6, 9+9+9 until 11 minutes is up. No Accessory work will be programmed for Saturday’s during the Open. For those participating in the Open, a reminder we will…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 100 Single-unders 5 Table Top Up-Downs w/Pause 10 Scapula Push-ups 20 Banded Face-Pulls Get some blood flowing and those shoulders prepped for the day. 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: 7 Push-ups + 14 Alternating Slider Mountain Climbers + 7/side Kettlebell Side Bends Perform the Push-ups with your feet on the Sliders so you can go from Push-up directly into the Mountain Climbers. Load the Side Bends heavy, these are generally a movement we don’t see athletes using nearly enough weight for ideal stimulus. 1c) 24:00 – 31:00 – Every 1:00 x 7 sets: 1/side Kettlebell Turkish Get-up Start at a lighter load and build to a heavy set for the day. 1d) 35:00 – 45:00 – 10 minute AMRAP: 15 Ring Rows 12/side Single Arm Dumbbell Push Press 50 Heavy Rope Single-unders Scale…