Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bride-ups w/Mini Band 5 Front OR Back OR Goblet Squats Get yourself moving and those hips opened up. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 3 Pause Landmine Squats + 3 Landmine Squats  + 10 Abmat Sit-ups Start with a moderate load on the Landmine Squats and build them each set as deemed fit. Upon completing the complex of Landmine Squats transition right to the floor for the Abmat Sit-ups. 1c) 25:00 – 30:00 – 5 minute AMRAP: Max Quality Box Step-ups w/1 Dumbbell Focus here should be smooth and steady pacing with a focus of pushing off with the rear leg as little as possible. The Dumbbell can be held anywhere you want, just no putting it down for the 5 minutes. 1d) 35:00 – 45:00…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 Seconds Cardio Station 2 – 10 Scapula Push Up+ Shoulder Tap Station 3 – 20 Alternating Toe-Ups Work to push the intensity up each round on the machine to get yourself warm. 1b) 14:00 – 39:00 – Every 1:00 x 25 sets: Station 1 – Ski/Bike/Row Station 2 – Alternating Dumbbell Plank Rows Station 3 – D-Ball Over the Shoulder Station 4 – Push-ups Station 5 – Rest Max reps at each station. We know the gymnastics, station 4 will break down as you fatigue, try and set the other 3 movements at a capacity that you can work for most if not all of the 60 seconds in the round. 1c) 40:00 – 45:00 – AQAP: 50 Alternating Single Arm Dumbbell Hang Squat Cleans *Every Drop Perform 5 Push-ups The…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm + Push Up 10 Air Squats  15 Kettlebell Romanian Deadlifts Smooth and clean positions, use the squat as a dynamic stretch and focus on pushing your depth to open up your hips and back. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 2/side Kettlebell/Dumbbell Turkish Get-up + 15 Russian Kettlebell Swings Pick a weight you can maintain for the 5 sets for the Swings. For the Get-ups start with a comfortable load and build loading as deemed fit. Perform both reps on one side for the Get-up and then transition to the other side. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: Station 1 – Glute Bridge Up Hold w/Mini Band + 30 Alternating Marching Steps Station 2 – 20 Dumbbell Romanian Deadlifts w/2 second Pause In Bottom Focus on good…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 minute Ski/Bike/Row Buy-In Then…AMRAP 20 Band Pull-Aparts 5/side Kettlebell Windmills 5 Pause Scapula Pull-ups Build your pace on your machine each minute to get your heart rate up. Focus on good clean positions and activation through the rest of the movements. 1b) 12:00 – 28:00 – Every 2:00 x 8 sets: Station 1 – 10/side Tall Kneeling Kettlebell Bottoms-up Press Station 2 –  20 seconds Ring/Bar To Chest Hold + 20 seconds/side Single Arm KB/DB Overhead Hold Alternate between stations for 4 sets of each piece. Focus on clean, quality positions. Build your loading through each round as deemed fit. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 5/side Single Arm Dumbbell Bent Over Row w/Band Pick a loading/resistance you can maintain for all 5 sets. 1d) 35:00 – 45:00 – Every 2:00 x 5…