Category: Move

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 PVC Pass Through + 10 Behind the Neck Snatch Grip Strict Press Station 3 – 10 Alternating Lateral Lunges w/Pause Increase the tempo on the machine each round to get your heart rate up and get your body warm. 1b) 15:00 – 45:00 – 30 minute AMRAP: 1200m Assault Bike or 1000m C2 Bike or 500m Row/Ski  15 Push-ups 30 Abmat 45 Air Squats Scale as needed. Accessory: 2) Secondary Conditioning – Least Desired Machine: 40 minutes Max Calories Use the machine you like the least and get after it. 3) Weightlifting – Snatch Balance: 7 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Gymnastics – 5 sets of: 5 Bar Pull-Overs + 5 Strict Pull-ups Rest 90-120 seconds between…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Squat Hold + Reach Overhead 5 Power Snatch Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 3:00 x 3 sets: 10/side Banded RNT Reverse Lunge 20 Russian Kettlebell Swings Remaining time Calories Ski/Bike/Row Take your time on the Lunges. If you’re loading them, load with a Dumbbell or Kettlebell in the Goblet position. Swings focus on good Hamstring loading and really be aggressive with your hip snap. Spend whatever remaining time left in the round on the machine. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: Set 1 – 8 Sumo Stance Kettlebell Deadlifts @ Tempo 0.1.3 Set 2 – 10 Prone Medball Hamstring Curls Alternate between the two movements on the minute. For the Sumo…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-Up 5 Kettlebell Pause Upright Row 10 Bent Over Flyes 50 Single-unders Take your time, use light weights, and focus on establish good positions on all movements. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 50 Single-unders 5-10 Stink Bugs 50 Single-unders 5-10 Strict Chin-ups Pick efforts you can maintain for all 5 sets: 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: Station 1 – 5/side Single Arm Dumbbell Clean High-Pull Station 2 – 7 x 1 Double Dumbbell Upright Row + 1 Double Dumbbell Pronated Grip Curl Alternate between the two stations for a total of 5 sets of each. For the High-Pulls use a load that is truly going to challenge you and make you rely on using your legs. Keep the weights light for the Upright Row +…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Alternating Deadbug w/Plate Overhead Station 2 – 30 second PVC Front Rack Stretch On Box/Bench Station 3 – 3-5 Inchworm + Pause Scapula Push-up Focus on holding good positions and getting things stretched out. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 5/side Single Arm Kettlebell Bench Press At Tempo (1.0.3) Perform all reps on 1 side before switching to the other. Pick a moderate weight that you can maintain for all 7 sets. Focus on that slow, 3 second press back out of the bottom. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets:  5 Push-ups + 10 Bench Ski Jumpers Scale as needed. Focus on good clean Push-ups and trying to bound on the Ski Jumpers. 1d) 30:00 – 45:00 – Every 5:00 x 3 sets: 21-15-9…