Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Lateral Banded Steps (Ankle Height) 5 Front/Back Banded Steps (Ankle Height) 10 Glute Bridge Ups Take your time and focus on good position and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Tempo Landmine Squats (2.1.2) Start at a comfortable load and build each set as deemed fit. 2 seconds down, 1 second hold, 2 seconds up. Hold to the tempo first, loading second. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 7 Dumbbell Front Squats Load as heavy as deemed fit. 1d) 25:00 – 30:00 – 5 minute AMRAP: 10 Goblet Good Mornings 10 V-Ups Scale as needed. Focus on position and activation first, loading/speed, second. 1e) 35:00 – 45:00 – 10 minute Up Ladder: 3 Burpees 3 D-Ball Over the Shoulder Workout goes 3+3, 6+6, 9+9, 12+12, and so on…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Kettlebell Deadlifts 10 Air Squats Get some blood flowing, work on picking up the tempo on the Deadlifts and Air Squats each round to get your heart rate up a little. 1b) 10:00 – 45:00 – AQAP: 10 rounds of… 7 Burpees 7 Ring Rows Then…10 rounds of… 8 Dumbbell Deadlifts 6 Dumbbell Hang Power Cleans 4 Dumbbell Overhead Lunges Then…10 rounds of… 12/9 Calories Ski/Bike/Row 18 Air Squats Scale as needed. Have fun, don’t get lost on your rounds. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minutes Easy Warm-up B – 7 sets of – :30 Hard/:30 Active Recovery C – 7 sets of – 2:20 Moderately Hard/:40 Active Recovery Rest 2 minutes between Part B and C. Work for hard, but maintainable efforts. 3) Weightlifting – Snatch Pull: 5…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 5 Snatch Grip Deadlift 10 Lunges Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: Sets 1-5 (11:00 – 18:30) – 5/side Front Foot Elevated Split Squats w/Deadstop in Bottom + 5/side Half Kneeling Banded High to Low Chop Sets 6-10 (18:30 – 26:00) – 20 Goblet Cyclist Squats Take your time and focus on clean positions and good activation. Keep weight/tension fixed for the first 5 sets. For the Cyclist Squats start with a comfortable load and build each set as deemed fit. 1c) 26:00 – 32:00 – Every 1:00 x 6 sets: 5 Dumbbell Romanian Deadlifts w/3 second Pause Load as deemed fit. Hold the bottom position for 3 seconds before standing…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 Pause Scapula Pull-ups + 10 Hollow Rocks Station 3 – 3-5 Inchworm + Push-up Station 4 – 10 Alternating Lunge + Samson Stretch Focus on clean positions and good activation. Pick-up the tempo on the machine the 2nd round to get your heart rate up a bit. 1b) 13:00 – 20:00 – 7 minute AMRAP for Quality: 10/side Half Kneeling Landmine Press 2/side Turkish Get-up 10 Alternating Tall Kneeling Dumbbell Piston Press 2/side Turkish Get-up This is not for time, max quality reps. take your time, focus on clean positions, and make sure you’re hitting all of the proper steps in the Turkish Get-up. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 20 Hanging Knees-up + Rotation These are done strict, break-up the…