Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 50 Single-unders 5/side Quad Hold + Rotation Overhead 10 Banded Upright Rows 10 Scapula Pull-ups Take your time and get your positions opened up and your body ready to go. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 10/side Single Arm Kettlebell Row w/3 second Pause @ Chest Start at a moderate load and build as deemed fit. Perform all rep on 1 side before switching to the other. 1c) 21:00 – 31:00 – 10 minute AMRAP: 150 Single-unders 50 Box Step-ups 25 Russian Kettlebell Swings Scale as needed. 1d) 35:00 – 45:00 – Every 5:00 x 2 sets: 20 Knees-up 10/side Single Arm Dumbbell Floor Press 20 Lateral Hurdle Hops 10/side Dumbbell Plank Rows Scale as needed. For both of the Dumbbell movements perform all reps on 1 side before switching to the other side….

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Inchworm + Scapula Push Up + Shoulder Plank Tap + Reach For Opposite Foot Station 3 – 10-15 Box Jump (Step Down) Station 4- 3-Position Power Clean (Hi-Hang>Top of the Knee>Floor) x 3 Cycles Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 12:00 – 19:30 – Every 1:30 x 5 sets: 10 Dumbbell Bench Press + 10 Dumbbell Push Press Perform this as a complex using the same loading for both movements and without putting the weights down. Start at a comfortable load and build from there. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 10 Seated High Banded Face Pulls + 10-20 Mountain Climbers Focus on good position and activation during your Face…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Pause Glute Bridge Ups 5 Banded Pass Throughs 5 Wall Therapy Squats Take your time and get your hips open and Glutes firing. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Set 1-5 (10:00 – 20:00) – 10 Dumbbell Pause Above Parallel Squats + 10 Lateral Lunges w/Medball Set 6-10 (20:00 – 30:00) – 10 Pause Sumo Stance Medball Good Mornings + 5/direction Lateral Plate or Box Jumps For each piece start with moderate loads that you are comfortable with and try and build the loading as deemed fit. For the Lateral Box Jumps perform them all one direction, and then all the other direction. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Dumbbell Hang Power Cleans 10 Box Jump Overs 10 Dumbbell Front Squats 10…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Kettlebell Romanian Deadlifts 10 Scapula Pull-ups 10 Alternating Lunges Increase the tempo, and loading if you want, of your movements each round as you work through this 7 minute warm-up. 1b) 12:00 – 27:00 – 15 minute AMRAP: 150 Heavy Rope Single-unders 50 Alternating Hang Dumbbell Snatch 25 Knees-up Scale as needed. 1c) 30:00 – 45:00 – 5 sets of 2:00 ON/1:00 OFF: 10 Supinated Strict Pull-ups 20 Alternating Dumbell Front Rack Lunges Max Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – 5 sets of – 3:00 @ Moderate + 1:30 @ Hard + :30 @ Walk C – 5 minute Walk/Cool-down Work for consistent efforts on Part B. Rest as desired between each part. 3) Secondary Met-con – Every 1:30 x 10 sets: 5 Paralette Handstand…