Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Tall Kneeling Dumbbell Strict Press 15 Sumo Stance Good Morning Get some blood flowing and get your shoulders and hamstrings primed for the days work. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: Station 1 – 10 Dumbbell Plank Rows w/Pause Station 2 – 10 Bent Over Banded Rows Alternate between the two stations for a total of 4 sets of each. Start with a manageable load/tension and build as deemed fit. 1c) 22:00 – 45:00 – “Bryant” – 23 minute AMRAP: 12 Ball Slams 23 Medball Bear Squats 12 Ring Rows Paying tribute to those we’ve lost today. Despite what has been a difficult time for many the last 9 months, remember that we are all alive, we get to experience whatever is going on in our lives, and we…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: 1 – 40 seconds Ski/Bike/Row 2 – 5/side Single Leg Romanian Deadlift w/Barbell or PVC Pipe 3 – 5-10 Box Jump (Step Down) 4 – 10 Scapula Push-ups + 10 Shoulder Plank Taps Get some blood flowing and those hips and back warmed up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 10-15 Box Jumps Use this as an opportunity to work on your proficiency in the Box Jump. Focus on your cycle time, maybe use this as an opportunity to work on rebounding. 1c) 20:00 – 32:00 – Every 1:30 x 8 sets: 7/side Single Arm Dumbbell Push Press + 10-15 Hollow Rocks Start at a moderate load and build to a heavy set for the day for the Push Press. Perform all reps on 1 side before switching to the other….

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Face Down Alternating Scorpions 10 Band Pull-aparts 5 Pause Overhead Squats, Back Squats or Goblet Squats   Pick the Squat variation based on the programming you are following. Take your time with the Scorpions and focus on range of motion and movement quality. 1b) 10:00 – 28:00 – Every 2:00 x 9 sets: Station 1 – 10/side Landmine Split Squats Station 2 – 15 Landmine Pause Squats Alternate between the two movements for a total of 5 sets on Station 1, and 4 sets on Station 2. Start with a moderate load and build as deemed fit. For the Pause Squats, hold the bottom position for 1-2 seconds on each rep. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 30 second Mixed Front Rack Hold (1 Dumbbell + 1 Kettlebell) Load heavy as possible and…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-5 Inchworm  w/Scapula Push Up + Shoulder Plank Tap + Calf Stretch Station 2 – 5/side Single Leg Romanian Deadlift Station 3 – 10 Hollow Rocks + 10 Good Mornings w/Bodyweight Take your time and get your positions opened up and your posterior chain warm and firing for the workout. 1b) 14:00 – 45:00 – 7 rounds AQAP: 300m Row/Ski or 600m C2 Bike or 750m Assault Bike 25 Air Squats 15 Medball Hang Power Cleans 10 Dumbbell Strict Press Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 50 Calorie Easy Warm-up B – Every 2:00 x 10 sets – 10 second Max Effort Sprint C – 50 Calories Easy Cool-down Rest as needed between parts. For Part B record total calories peak wattage for each interval. 3) Secondary…