Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP 5 Pause Scapula Pull-ups + 5 Hollow Rocks 10 Alternating Toe-Ups 15 Banded Lat Press Downs Focus on good activation and getting your shoulders prepped for the day’s work. 1b) 12:00 – 20:00 – Every 1:30 x 5 sets: 10 Dumbbell Lat Pull-Overs + 10 D-Ball Over the Shoulder Focus on good control on the Dumbbell Lat Pull-Overs with an emphasis on position over loading. Load the D-Ball as deemed fit. 1c) 20:00 – 27:30 – 5 sets of 1:00 AMRAP/:30 OFF: 10 Ball Slams 5 Ring/Bar Rows For this piece pick-up where you left off after each round. 1d) 30:00 – 45:00 – 15 minute AMRAP: 21/15 Calories Ski/Bike/Row 21 Kettlebell Swings This is a great capacity piece to test what kind of output you can sustain/how much are you willing to hurt/suffer….

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 6/side Pause Shoulder Plank Taps 6 Alternating Barbell/PVC Romanian Deadlifts 6 PVC Shoulder Pass Throughs 6 Wide Stance Air Squats Get things moving and opened up. Take your time, especially if you’re feeling tight from yesterday. 1b) 10:00 – 20:00 – 10 minute AMRAP: 15 Hip Thrusts w/Mini Band Around Knee 15 Sumo Stance Goblet Good Mornings 30 Alternating Mountain Climbers This is an AMRAP, but given the movement patterns isn’t meant to be a full blown conditioning effort. Work through this at a steady pace, focusing on position and activation where appropriate, on the Hip Thrusts and Good Mornings, and push the tempo on the Mountain Climbers to spike your heart rate. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: Station 1 – 5/side Bulgarian Split Squat w/Dumbbells @ Farmer Position Station 2 –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Russian Kettlebell Swings 10 Air Squats 5 Burpees Right into the workout today so you’ve got a fully dynamic warm-up. Load as deemed fit for the Swings and get your body ready to go. 1b) 10:00 – 45:00 – “Hawks” – AQAP: 1000m Row/Ski or 2000m C2 Bike or 2500m Assault Bike 50 Dumbbell Deadlifts 50 Dumbbell Thrusters 50 Box Jumps 50 Burpees 50/side Alternating Plate Overhead Lunges 200 Heavy Rope Single-unders Scale as needed. Hard to believe it’s been 10 years since such we lost such an awesome person. A best friend, adventurer, competitor, and all around awesome man who is still sorely missed and always remembered. Get after it today, and remember, you get to do this, no one is forcing you to do it. Accessory: 2) Weightlifting – Every 1:00 x 14 sets:…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Box Step-ups 10 Dumbbell Romanian Deadlifts 5 Burpees 3 Inchworm w/Push-up Increase or add loading to Step-ups and RDL’s through each round as deemed fit. 1b) 12:00 – 24:00 – 12 minute AMRAP: 9 Push-ups 6 Dumbbell Hang Power Cleans 3 Dumbbell Box Step-Overs @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1c) 27:00 – 36:00 – 9 minute AMRAP: 18 Push-ups 12 Dumbbell Hang Power Cleans 6 Dumbbell Box Step-Overs @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1d) 39:00 – 45:00 – 6 minute AMRAP: 36 Push-ups 24 Dumbbell Hang Power Cleans 12 Dumbbell Box Step-Overs @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. Accessory: 2) Weightlifting – Every 2:00 x 7 sets: 3-Position Squat Clean (Floor, Low Hang, Above the Knee Hang) Warm-up…