Category: Move

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Slow Air Squats w/Plate Held Out Front Station 3 – 3-5 Inchworm + Scapula Push Up Station 4 – 8/side 1/2 Kneeling Dumbbell/Kettlebell Strict Press Station 5 – 20 seconds /side Samson Stretch Get yourself moving and warm. Increase the effort on the 2nd round on the machine to get your heart rate up. Spend additional time as needed on any areas that might feel a little tight from the last two days. 1b) 15:00 – 27:00 – Every 1:30 x 8 sets: Station 1 – 10 Push Ups + 20 Abmat Sit-ups w/Medball Station 2 – 10/side Single Arm Dumbbell Floor Press + 30 second Wall Sit Hold Alternate between the two couplets each set. Use loading/reps that you can at least maintain…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Banded Pull Aparts 10 Alternating Bird Dog 5 Box Jump (Step Down) 5 Burpees Get some blood flowing, push the Burpee tempo as you work through each round to get your heart rate up. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: Set 1 – 7 Pause Kettlebell Romanian Deadlifts Set 2 – 7/side Kettlebell/Dumbbell Side Bends 4 sets of Movement 1, and 3 sets of Movement 2 . Load as deemed fit, Side Bends should be done HEAVY. 1c) 19:00 – 33:00 – Every 2:00 x 7 sets: 15 Ball Slams + 10-15 Calories Ski/Bike/Row Scale as needed so you have around 30 seconds of rest. 1d) 37:00 – 45:00 – 8 minute AMRAP: 20 Dumbbell Hang Power Cleans 10 Burpee-to-Target Standard for Burpee-to-Target is something 6″ out of your reach, touch both hands…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cows 10 Alternating Lunges 15 Banded Good Mornings Take your time and focus on good range of motion and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Pause Landmine Squats + 10 Alternating Medball Cossack Squats For the Landmine Squats pause in the bottom for 2-3 seconds on each rep. Hold the Landmine in the Goblet position. Build loading as deemed fit from one set to the next. For the Cossack Squats focus on range of motion over loading and ultimately treat this just as much as a mobility drill as it is exercise. 1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 5/side Front Foot Elevated Goblet Split Squats Use choose the elevation. You can increase the difficulty of the movement each set by either increasing loading, or better yet,…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Upright Rows 5 Scapula Pull Ups 5 Hollow/Rock Swings On The Bar 30 seconds Ski/Bike/Row Pick-up the intensity on the machine each round to get your heart rate up a little. If you’re at a station that doesn’t have a Pull-up Bar you can perform Hollow Rocks on the floor. 1b) 13:00 – 25:00 – 12 minute AMRAP: 8 Ring Rows 8/side Single Arm Dumbbell Push Press 64 Single-unders Scale as needed. Perform all reps on 1 side for the Push Press before switching to the other side. 1c) 27:00 – 39:00 – Every 1:00 x 12 sets: Station 1 – 10 Push-ups Station 2 – 8/side Single Arm Bent Over Kettlebell Row Station 3 – 5-10 Rolling V-Ups Pick efforts you can maintain for all 4 cycles through. 1d) 40:00 – 45:00 – 5 minute…