Category: Move

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Pull-ups + 10 Hollow Rocks Station 2 – 5 Hang Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Snatch Push Press Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. Push the tempo the second round on the machine to get your heart rate up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 5-10 Strict Pull-ups Station 2 – 15 Sumo Stance Double Kettlebell/Dumbbell Deadlifts Start with loads/efforts you can at least maintain, or build upon for the Deadlifts. For the Strict Pull-ups make an effort to pick an output that you can maintain for all 5 sets, don’t go too hard to start. 1c) 24:00 – 36:00 – Every 3:00 x 4 sets:…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Samson Stretch 1 minute Poop Squat Hold AMRAP Remaining time… 10 Air Squats 10 Alternating Curtsy Lunges 10 Russian Kettlebell Swings Get some blood flowing and really push your stretches to work to open up positions. Use assistance as needed for the Poop Squat hold, goal is to have feet together and pointed straight. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 10/side D-Ball on Shoulder Squat Start at a moderate load and build each set as deemed fit. Perform 10 reps holding the ball on one shoulder then switch, and perform 10 more reps on the other shoulder. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 16 Goblet Alternating Lunges Load with a Medball, Kettlebell, or Dumbbell. Start with a moderate loading and build each set as deemed fit. Athletes…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Cossack Squats 10/side Single Leg Glute Bridge-up 10 Scapula Pull-ups Get some blood flowing, increase the tempo on the machine each round to get your heart rate up and prepped for the workout. Add any additional stretches/movements you might need if you have any extra tight areas. 1b) 15:00 – 45:00 – 30 minute AMRAP: 100 Calories Ski/Bike/Row 80 Air Squats 60 Alternating Dumbbell Plank Rows 40 Abmat Sit-ups 20 Strict Chin-ups Scale as needed. Use banded assistance as needed to maintain Chin-ups in a Strict fashion. Accessory: 2) Monostructural Conditioning – Run: 30 minutes You choose the pace. 3) Weightlifting – Every 3:00 x 5 sets: 7 Deadlifts + 5 Power Cleans + 3 Hang Power Cleans Performed as an unbroken Touch-and-Go complex. Start at a moderate load and build as deemed…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Scapula Push-ups 5 Snatch Drops Snatch Drops should start by dropping to high power position, and ending with the 5th rep into a deep squat. Move/Power athletes use a PVC Pipe, Sport/Comp athletes use a barbell. 1b) 10:00 – 17:30 – Every 1:15 x 6 sets: 20 Alternating Goblet Landmine Reverse Lunges This will be minimal rest, pick a loading that you can stick with and maintain for all 6 sets. 1c) 18:00 – 30:00 – Every 1:00 x 12 sets: Station 1 – 5/side Tall Kneeling Single Arm Dumbbell Arnold Press Station 2 – 5/side Kettlebell Suitcase Deadlift Station 3 – 15-20 Glute Bridge-up w/Mini Band Around Knees Pick efforts you can either maintain or build upon. Rotate each minute through the stations for a total of 4…