Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Squat Hold w/Reach Overhead 10 Alternating Shoulder Plank Taps 10 Alternating Bird Dogs 10 Wall Balls Get some blood flowing and your positions opened up. 1b) 12:00 – 33:00 – Every 1:00 x 21 sets: Sets 1-7 (12:00 – 19:00) – 10 Dumbbell Bench Press Sets 8-14 (19:00 – 26:00) – 5/side Half Kneeling Single Arm Kettlebell Press  Sets 15-21 (26:00 – 33:00) – 10-20 Abmat Sit-ups For each movement start with loading you can at least maintain or build upon. 1c) 35:00 – 45:00 – Every 1:00 x 10 sets: Station 1 – 15 Dumbbell Thrusters Station 2 – 40 seconds Ski/Bike/Row Loading for the Thrusters should allow you to go unbroken on all sets, but should be tough. Push the pace on the machine based on how hard you want to work today….

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2 Inchworms + 6 Burpees Station 2 – 10 Kettlebell Deadlifts + 10 Russian Swings Station 3 – 4 Snatch High-Pull + 4 Muscle Snatch + 4 Snatch Drop to Power Increase loading each round on the Kettlebell as deemed fit. Use a Barbell or PVC pipe based on skill/ability. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 6 Burpees + 9 Kettlebell Upright Rows + 12 Russian Kettlebell Swings Start with moderate loading and build as deemed fit as you work through your sets. Scale reps up or down as needed based on ability and desired stimulus. We should be seeing around 1 minute of work time. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 10-20 second Hollow Hold + 10-20 second Superman Hold Pick times for…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 1 minute/side Samson Stretch Then… AMRAP… 30 seconds Ski/Bike/Row 5 Air Squats Normal Width 5 Air Squats Wide Width 5 Air Squats Narrow Width 10 Banded Glute Bridge-ups 10/side Banded Clam Shells Get those legs warm and ready to go. Lots of Squatting today! 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: 15-20 Medball/D-Ball Bear Hug Cyclist Squats + 10 Medball Hamstring Curls Use around a 2″ elevation for the Cyclist Squats, feet should be close together. Start with a moderate load and build as deemed fit. For the Hamstring Curls use a light enough ball that really allows you to control the movement and focus on position and activation. 1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 6-8/side Slider Reverse Lunges These are meant to be done just with your bodyweight. Perform…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5/side Single Arm Kettlebell Upright Row 10 Scapula Pull-ups 15 Banded “No Money’s” 30 seconds Ski/Bike/Row Get some blood flowing, increase the intensity on the machine each round to get your cardiovascular system primed. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 5 Strict Pull-ups + 5-10 Burpees Focus here is on understanding how to pace, and getting some Strict Pulling work under a little fatigue. Use band assistance as needed, stimulus we’re after is that all sets of the Pull-ups should be unbroken, we’re not looking for you to approach failure. Pick a Burpee quantity that you feel you can maintain. We’re looking for a total work output of around 40 seconds. This should be hard, and get you breathing, but you should not finish this tapped out at a max heart rate….

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 seconds Single-unders Station 2 – 5/side Tall Kneeling Kettlebell Strict Press Station 3 – 5 Muscle Cleans + 5 Front Squats Athletes in Move/Power use a PVC Pipe or empty Barbell. Athletes in Sport Comp, perform you first round with an empty barbell and add loading as deemed fit for additional warm-up. 1b) 14:00 – 34:00 – Every 4:00 x 5 sets: 100 Single-unders 25 Kettlebell Deadlifts 100 Single-unders 25 Dumbbell Floor Press Deadlifts are done between the legs, one or two Kettlebells based on load needed, athletes choice. Any rest time can be spent resting and recovering, or you can hop on your machine if you’re looking for additional output. 1c) 38:00 – 45:00 – 7 minute AMRAP: 5 Push-ups 10 Dumbbell Push Press 15 Dumbbell Hang Power Clean Scale…