Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Lying Open/Close Book 5/side Kettlebell Romanian Deadlifts 5 Snatch Balance Athletes in Move/Power use a PVC Pipe athletes in Sport/Comp use a Barbell. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets: Sets 1-4 (10:00 – 16:00) – 5/side Dual Kettlebell Split Stance Clean Sets 5-8 (16:00 – 22:00) – 10/side Single Arm Dumbbell Split Squat Sets 9-12 (22:00 – 28:00) – 10/side Split Stance Good Mornings Movement one is tricky and different, work light and feel it out. For the Split Squats, single Dumbbell held at the Farmers position in the opposite hand of the forward foot, perform all reps on 1 side before switching to the other. For the Good Mornings perform all reps on 1 side before switching to the other…focus on positioning over loading. 1c) 33:00 – 45:00 – 12 minute…

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10/side Kettlebell/Dumbbell Serratus Punch Station 3 – 20-30 second Hollow Hold Station 4 – 5-10 Dumbbell Z-Press Increase intensity each round on the machine, and work to increase the loading on the Z-Press each set…starting light, higher reps, and building into a moderate load at lower reps by the 3rd cycle through. 1b) 17:00 – 24:00 – Every 1:00 x 7 sets: 5 Dumbbell “Speed” Strict Press Use a loading that is on the lighter side and focus on maximal speed on the way up on each rep. Focus should be on speed of the Dumbbells over the loading. 1c) 25:00 – 35:00 – Every 2:00 x 5 sets: 10/side Standing Split Stance Landmine Press + 20 Banded Face Pulls Start at a moderate load and…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Banded Bent Over Lat Press Down 5 Clean Pulls 5 Front Squats Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 10 Banded Sumo Stance Kettlebell Deadlifts 20 Ball Slams 30/25 Calories Ski/Bike/Row Scale as needed. We want you having around a minute of rest. Push this as a high effort interval, recover, and try and repeat matching your pacing/times. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Strict Chin-ups 15 Alternating Dumbbell Plank Pass Throughs 20 Russian Kettlebell Swings Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 1 mile Easy Warm-up B – 5K Run Performed As – 5 sets of – 800m @ 5K Pace/200m @ Active Recovery C – 5-10 minute…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat/Tri Stretch Then AMRAP… 10 Alternating Quad Stretch 10 Alternating Toe-ups 10 Alternating Cossack Lunges 10 Pause Air Squat w/Small Plate In Front Get your legs active and your hips open, lots of squatting patterns today. 1b) 12:00 – 24:00 – Every 3:00 x 4 sets: 12 Non-Stop Dumbbell Front Squats + 10 Jumping Medball Squats +  Remaining Time Easy Pace Box Step-ups For the Non-Stop squats these are performed with NO pausing at the top of the movement, be strict on this and only work as heavy as you can maintain that. Upon completing the Front Squats immediately transfer to the Jumping Medball Squats. Medball should be light with an emphasis on range of motion in the bottom of the Squat and the Jump at the top. Remaining time can either be rest…