Category: Move

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Table-Top Up-Downs 10 Hanging Hollow Rocks 15 Air Squats 30 seconds Pogo’s Focus on good range of motion and position. On the Pogo’s really focus an emphasize on the jump/bounce coming entirely from the Feet/Ankles/Calves, don’t bring the Hip Flexor into the equation. 1b) 11:00 – 25:00 – Every 2:00 x 7 sets: 10-15 Box Jumps + 10-15 Goblet Squats Pick a box height that you can maintain through the course of the 7 sets. For the Goblet Squat start with a comfortable loading and build each round as deemed fit…perform the Squat with either a Dumbbell or Kettlebell. 1c) 27:00 – 34:00 – Every 1:00 x 7 sets: 3-5 Push-ups + 10-20 second Front Plank Hold This is an opportunity to work on really clean, nice Push-ups. Power programming has scaled-up volume, so if this…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Russian Kettlebell Swings 10/side Staggered Stance Good Mornings 5 Cat Cows 5/side Alternating Scorpions Get those Hamstrings and Back ready to go. Increase the tempo on the machine each round to get your cardiovascular system prepped and ready. 1b) 15:00 – 27:00 – 12 minute AMRAP: 21 Dumbbell Deadlifts 15 Burpees 9 Calories Ski/Bike/Row Scale as needed. 1c) 27:00 – 35:00 – Every 1:00 x 8 sets: 10 second Sprint Ski/Bike/Row Be mindful there is no transition from Part B to C. Get after these and go as hard as you can for the 10 seconds window. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Dumbbell Hang Power Cleans 50 Heavy Rope Single-unders Scale as needed. Loading should allow unbroken sets for the Hang Power Cleans. Accessory: 2) Monostructural Conditioning – Assault Bike: 30…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Face-Pulls 10 Banded Pull-Aparts 10 Banded Upright Rows 10 Scapula Pull-ups 10 Alternating Plank Up/Downs 30 seconds/side Dumbbell/Kettlebell Single Arm Overhead Support Focus on good activation on the banded movements and take your time with them. Increase the load on the Overhead Support through as you work through multiple rounds of this. 1b) 13:00 – 28:00 – Every 1:30 x 10 sets: Station 1 – 10 Dumbbell Floor Press + 10 Dumbbell Overhead Tricep Curls Station 2 – 10 Bent Over Kettlebell Row + 10 Banded External Rotations Use loading that you can at least maintain or build upon. For the Bent Over Kettlebell Row, perform this with a single Kettlebell with a close grip pulling to the sternum area. Alternate between the two stations each set. 1c) 30:00 – 40:00 – 10 minute AMRAP:…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-up 3 Inchworm + Push-up 10 Table Top Up Downs 10 Air Squats 30 seconds Ski/Bike/Row Take your time with your first 3 movements, focusing on good range of motion and opening up positions For the Machine work to increase the tempo each round. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 10 Dumbbell Thrusters + 10 Dumbbell Push Press + 30 seconds Easy Ski/Bike/Row The Thrusters and Push Press are to be performed as a complex. Start with a comfortable loading and build as deemed fit. Upon completing the complex of Thruster + Push Press move to your machine for 30 seconds at an Easy Pace/Active Recovery Pace. Focus on making the transition as quick as possible so you are getting the largest rest period possible on the back end. 1c) 30:00…