Category: Move

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Banded Lat Press Downs 10 Scapula Pull-ups 10 Kettlebell Swings 1 minute Ski/Bike/Row Increase tempo, intensity, loads, each round as deemed fit to get yourself warm and moving. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 7/side Single Arm Ring Row + 20 second Ring @ Chest Hold Perform the 7 Ring Rows on each arm, then perform the 20 second hold with both hands on the rings. 1c) 24:00 – 36:00 – 12 minute AMRAP: 50 Single-unders 15 Knees-up 9 Calories Ski/Bike/Row Work to push the pace and keep the intensity up. We know most athletes will start to fatigue and break down on the gymnastics works so work to keep the effort high on the Jump Rope and Machine. 1d) 39:00 – 45:00 – Every 1:00 x 6 sets: Station 1 – 8/side…

*The Open is Coming. Read about our intramural event HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5x Inchworm + 2 Shoulder Plank Taps Station 2 – 15-20 Good Mornings (Band, Barbell, Goblet, Bodyweight) Station 3 – 40 seconds Ski/Bike/Row Get some movement and blood flowing. Push the tempo on the Machine to get your heart rate up. 1b) 11:00 – 31:00 – Every 5:00 x 4 sets: 15/12 Cals Ski/Bike/Row 15 Dumbbell Deadlifts 15 Burpee Lateral Dumbell Hops 15 Dumbbell Hang Power Clean Scale as needed. You should have at least an average of 60 seconds rest across your 4 sets. 1c) 36:00 – 45:00 – Every 1:00 x 9 sets: Station 1 – 10-15 Dumbbell Floor Press Station 2 – :30 second Plank Hold On Low Rings Station 3 – 15-20 Banded Tricep Push Down w/Negative On…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up-Downs 10 Alternating Box Step-ups 20 Glute Bridge-ups Get things firing and get yourself warm. 1b) 10:00 – 12:00 – Every 1:00 x 12 sets – Max Reps: Station 1 – D-Ball or Medball Box Step-ups Station 2 – DBall or Medball On Shoulder Squats Station 3 – Lateral Box Jump, Step Down Station 4 – 30 Second Wall or Rig Sit Hold Starting with some legs conditioning today and finishing with your strength oriented work. For the Step-ups Ball is held in the Bear-Hug position. For the Squats, Ball is held up on the Shoulder, switch sides at 30 seconds into the round. For the Box Jumps perform 30 seconds worth moving one direction, then spin and jump the other direction. Wall-Sit Hold is just for 30 seconds, then you get 30…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Deadbugs 10 Kettlebell Romanian Deadlifts 10 Banded Face-pulls 5 Scapula Pull-ups Get yourself moving and some blood flowing. 1b) 10:00 – 20:00 – Every 5:00 x 2 sets: 10 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings 5 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings Use assistance as needed. Goal stimulus here is for athletes to perform the fist 10 Pull-ups unbroken, if you can’t do that, add a little assistance as needed. Athletes should have the better part of 2 minutes rest or more in each of these rounds if scaled appropriately. Swings should also be entirely unbroken. 1c) 20:00 – 45:00 – Every 5:00 x 5 sets – 4 minute AMRAP – 1 minute Rest: 15 D-Ball Over the Shoulder 10 Ring Rows 10 D-Ball Over the Shoulder 5 Ring Rows Max…

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Seated Banded Protraction + 10 Seated Banded Upright Rows Station 3 – 5 Banded Steps Right/Left x 2-3 Cycles Increase the pace on the machine each round to get your heart rate up and your body awake. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: Station 1 – 10-15 Hip Thrusts Station 2 – 5/side Single Leg Kettlebell Romanian Deadlift Alternate between the two stations each minute. Load the Hip Thrusts with a Medball, Dumbbell, Kettlebell…hold the top position for a brief pause each rep. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 20 Alternating Slider Mountain Climbers  + 10-20 Alternating Jumping Lunges Pick a rep count you can maintain for the 5 sets. For the Jumping Lunges focus first and…