Category: Move

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Dumbbell Suitcase Deadlift + 5/side Single Arm Dumbbell Push Press Station 3 – 10 Scapula Pull-ups + 10 Hollow Rocks Increase tempo on the machine and loading on station 2 each round as deemed fit. 1b) 15:00 – 45:00 – 30 minute AMRAP: 40 Calories Ski/Bike/Row 40 Single Arm Dumbbell Devils Press 30 Calories Ski/Bike/Row 30 Knees-up 20 Calories Ski/Bike Row 20 Dumbbell Hang Power Cleans 10 Calories Ski/Bike/Row 10 Strict Pull-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Run: 60 minutes @ Easy Pace Get outside if you can. 3) Weightlifting Battery – AQAP: 21 Squat Cleans 185/135 15 Squat Snatch 185/135 9 Thrusters 185/135 Scale as needed. 4) Gymnastics – Strict Chest-to-bar Pull-up: 7 sets of 5 Rest 2-3 minutes between sets. Load as…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 3 minutes Ski/Bike/Row Then…AMRAP… 5/side Staggered Stance Air Squats 10 Alternating Plank Up Downs 10 Good Mornings 5 Squat-Stand-Squat-Stand Drill Increase the intensity on the machine each minute you’re on it. Good Mornings can be done with just bodyweight or any item you’d like, Barbell, Medball, Dumbbell, etc. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 10/side Medball/D-Ball Bear Hug Split Squat + 10-20 Hollow Rocks Pick a loading that you can at least maintain for all 5 sets, ideally you should try and build heavier through each set as deemed fit. Perform all reps on 1 leg before switching to the other side. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 10/side Dumbbell Single Arm Overhead Box Step-up Pick a load you can at least maintain, or build upon. Ideally the goal…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Alternating Plank Shoulder Taps 15 Russian Kettlebell Swings  10 Band Pull-Aparts 1 minute Ski/Bike/Row Increase pace and intensity each round as deemed fit to get yourself good and warm. 1b) 12:00 – 30:00 – Every 2:00 x 9 sets: Sets 1-3 (12:00 – 18:00) – 15 Dumbbell Bench Press + 15 Abmat Sit-ups Sets 4-6 (18:00 – 24:00) – 10 Dumbbell Bench Press + 15 Abmat Sit-ups Sets 7-9 (24:00 – 30:00) – 5 Dumbbell Bench Press + 15 Abmat Sit-ups Try to pick loading that you can keep fixed for each rep range. For instance your first 3 sets might be with 25lb Dumbbells, then 35lbs for sets 4-6, and finally 50lb Dumbbells for sets 7-9. If you’re looking for additional conditioning work, fill whatever rest time you have with easy to moderate effort…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 1 Inchworm + 5/side Worlds Greatest Stretch Station 2 – 5 Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Overhead Squat Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 14 Alternating Single Arm Dumbbell Hang Power Snatch Start with a comfortable loading and build each set as deemed fit. Switch arms every rep. Focus on good leg drive and pulling yourself under the Dumbbell to “catch” it, no pressing out to finish. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 14 Alternating Dumbbell Front Rack Lunges Dumbbells in each hand. Start with a moderate load and build as deemed fit. Athletes choice to step in reverse…