Category: Move

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – 5 Scapula Pull-ups + 10 Medball Squats Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch Athletes in Move/Power use a PVC Pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 12 Lateral Medball Lunges Start light, and use assistance as needed. Goal for this movement pattern is first the range of motion and position, don’t worry about the loading or reps, focus on that first. Alternate legs each rep. 1c) 21:00 – 45:00 – Every 6:00 x 4 sets: Sets 1 + 3 – AQAP:           100 Jumping Jack Single-Unders           +           30 Knees-up           +  …

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 2-3/side Turkish Get-up You pick the object, Dumbbell, Kettlebell, Barbell, Medball. Take your time with the movement and focus on clean, deliberate positions. This movement is a great test of coordination but also mobility, if this is something you struggle with, it should be a goal to attain this movement as it provides a good test of functional mobility. As always if you’re in the gym 4-6 days/week don’t be afraid to work at Easy-to-Moderate intensity today and treat the day as an Active Recovery day. If you’re only in a couple of days/week get after it and bring the intensity. 1b) 11:00 – 21:00 – 10 minute AMRAP: 30 Mountain Climbers 20 Box Step-ups 10 Calories Ski/Bike/Row Scale as needed. 1c) 23:00 – 33:00 – 10 minute AMRAP: 30 Alternating Single Arm Russian Kettlebell…

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Tall Kneeling Single Arm Kettlebell Press Station 3 – 20 seconds/side Bird Dog Hold Increase intensity on the machine and loading on the Kettlebell each round as deemed fit to get you good and warmed up. 1b) 17:00 – 29:00 – Every 1:30 x 8 sets: Sets 1-4 (17:00 – 23:00) – 5-8/side Pause Single Arm Ring Row w/Rotation Sets 5-8 (23:00 – 29:00) – 5/side Half Kneeling Single Arm Dumbbell Press w/5 Second Negative + Kettlebell Front Rack Hold Pick reps/loading you are comfortable with to start and build each set as able. 1c) 29:00 – 39:00 – Every 1:00 x 10 sets: 10 Alternating Lunges + 10 Alternating Single Leg V-Ups Scale volume as needed so you can maintain your output through all…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5/side Open/Close Book 10 Alternating Deadbugs 5 Clean Hang High Pull 5 Hang Power Clean Atheltes in Move/Power us a PVC Pipe, athletes in Sport/Comp use a Barbell for warm-up. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 15 Banded Kneeling Hip Thrust With Dumbbell/Kettlebell Anytime remaining in the 2 minute window can be spent on your machine accumulating max calories. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 5 Pause Dumbbell Deadlifts Start at a moderate load and build as deemed fit. For each rep, pause at the knee for 5 seconds. In the hold the focus should be on good tension in the hamstrings, tight back, and working to keep your scapulas retracted back and down. 1d) 35:00 – 45:00 – 10 minute AMRAP: 15/10 Cals Cardio 15 Dumbbell Thrusters 10 Alternating…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass Through 10 Table Top Up/Downs 5/side Single Arm Banded Overhead Squat w/Pause Use a light enough band tension that allows you to focus on nice positioning. If you don’t have the mobility for this than perform a single arm banded Front Squat. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets: Station 1 – 5/side D-Ball On Shoulder Pause Squats + 30 second Front Plank Hold Station 2 – 5/side Hip Air Plane w/Band Assistance For the D-Ball Pause Squats perform the pause just above the Parallel position on the descent of the movement. Start with a moderate load and build as deemed fit. Hold the pause for 1-2 seconds on each rep. Scale the time on the Front Plank as needed based on how long you take to get through the…