Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Banded Monsters Steps, Right, Left, Front, Back 5 Pause Goblet Squats 20 Glute Bridge-ups Keep the mini-band on around the knees during the Glute Bridge-ups. 1b) 11:00 – 29:00 – Every 2:00 x 9 sets: Sets 1-3 (11:00 – 17:00) – 15 Landmine Squats + 7 Single Arm Dumbbell Row/side Sets 4-6 (17:00 – 23:00) – 12 Landmine Squats + 5 Single Arm Dumbbell Row/side Sets 7-9 (23:00 – 29:00) – 9 Landmine Squats + 3 Single Arm Dumbbell Row/side Start with a moderate load and build as deemed fit. As the reps drop you should be going to heavier weights. For the Rows, perform all reps on 1 side before switching to the other.  1c) 33:00 – 45:00 – 12 minute AMRAP: 40 Air Squats 20 Abmat Sit-ups 10 Strict Chin-ups Use assistance for the…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Double Dumbbell Serratus Punch 10 Banded “No Money’s” 5/side Single Arm Dumbbell Split Jerk Get those shoulders warm and prepped. Increase Dumbbell loading through your rounds as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 20 seconds Left Arm Dumbbell Overhead Hold 20 seconds Right Arm Dumbbell Overhead Hold 20 seconds Hollow Hold Start with a moderate load and increase each set as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 5/side Half Kneeling Dumbbell Strict Press + 10 Lying Medball Chest Throw Start with a moderate load for the Dumbbell and build as deemed fit. Keep the weight fixed for the Medball Chest Throw and focus on being as explosive as possible. 1d) 28:00 – 37:00 – Every 1:30 x 6 sets: 60 seconds Hard Ski/Bike/Row Get after…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5 Inchworm + 4 Alternating Reach For Opposite Foot Station 2 – 5 Box Jump + 5 Snatch Pulls + 5 Snatch Push Jerk Pick a PVC or Barbell for warm-up based on your abilities. For the Box Jumps focusing on jumping as high as possible, land standing as tall as possible and get those hips firing. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 15 Russian Kettlebell Swings Station 2 – 5/side Single Leg Kettlebell Romanian Deadlift Pick loading that you can either maintain or build upon. Alternate Stations each minute. For the Romanian Deadlifts perform all reps on 1 side before switching to the other…focus on stability, balance, control and coordination first, loading second. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 15…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Arm Table Top Up/Downs + Rotation 5 Front Squats 5 Strict Press 5 Clean Pulls Use a PVC Pipe or Barbell based on what you’re comfortable for the warm-up. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Cals Cardio 21 Box Jumps 15 Dumbbell Front Squats 9 Push-ups Pick a loading for the Dumbbells that is difficult to perform unbroken. Keep your Push-up position tight and focus on trying to get every rep as clean as possible. 1c) 35:00 – 45:00 – 10 minute AMRAP: 50 Single-unders 12 Ring Rows 9 Dumbbell Shoulder-to-Overhead Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – Every 1:00 x 10 sets – 10/8 Calories B – 5 x 5000m – Rest 3 minutes C – 5-10 minutes Easy Cool-down Rest as needed between each…