Category: Move

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Banded Face Pulls Station 3 – 3x Halting Snatch Deadlift + Halting Hang Power Snatch + Overhead Squat Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: Sets 1-3 (11:00 – 15:30) – 8/side Single Arm Kettlebell Bench Press Sets 4-6 (15:30 – 20:00) – 20 Banded Skull Crushers On Bench + 10 V-ups Pick efforts/loads you can either maintain or build upon. 1c) 23:00 – 32:00 – 9 minute AMRAP: 10 Alternating Hang Power Snatch 20 Abmat Sit-ups 50 Single-unders Double Met-con today, get your conditioning on. 1d) 36:00 – 45:00 – 9 minute AMRAP: 20/15 Calories Ski/Bike/Row 15 Ball Slams 10 Burpees Scale as needed. Accessory: 2) Monostructural Conditioning…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up/Down 5/side Worlds Greatest Stretch 5 Pause KB/DB Goblet Squat Get things opened up and your body ready to go. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 20 Dumbbell/Kettlebell Front Squats + 15 Hollow Rocks + 10 Banded Good Mornings Performed as a tri-set, moving from one movement the next with minimal transition time. Increase the load on the Front Squat each round as deemed fit. Focus on nice shapes and positions on the Hollow Rocks and Good Mornings. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Dumbbell Farmers Split Squat w/Band Focus on positioning and movement quality first, loading second. 1d) 37:00 – 45:00 – 8 minute AMRAP: 15 Dumbbell Deadlifts 12 Dumbbell Hang Power Cleans 9 Alternating Dumbbell Front Rack Lunges Lunges are a total of 9…

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Quad Stretch 10 PVC Pipe Pass Throughs 10 Scapula Push Up + Reach For Opposite Foot Get yourself warm and moving. 1b) 15:00 – 45:00 – 30 minute AMRAP: 50/40 Calories Ski/Bike/Row 40 Box Step-ups 30 Russian Kettlebell Swings 20 Push-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Outdoor Hike/Walk: 60 minutes Get outside and get some fresh air. Throw on a weight vest or backpack if you want. 3) Olympic Lifting – Overhead Squat: Establish a 1RM for the Day Don’t spend more than 20 minutes on this. Taken from the rack. 4) Gymnastics – Freestanding Handstand Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Trunk – GHD Sit-ups: 3 sets of 20-30 Reps Rest 90-120 seconds between sets. 6) Posterior Accessory – Reverse Hyper: 5 sets of 5…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1- 40 seconds Single-unders Station 2- 10 Squat Hold + Reach Overhead Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings Station 4 – Muscle Clean + Pause Front Squat x 3 cycles Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell. 1b) 13:00 – 25:00 – Every 1:00 x 12 sets: Sets 1-6 – (13:00 – 19:00) –  10 Banded Good Mornings + 10 Tuck Crunches Sets 7-12 – (19:00 – 25:00) 10/side Kettlebell Suitcase Deadlifts Scale output as needed to complete within the minute. Pick loading you can maintain for all 6 sets of each movement. 1c) 30:00 – 45:00 – 15 minute AMRAP: 150 Single-unders 25 Wallballs 15 Ring Rows 10 Box Jumps Scale as needed. Accessory: 2) Monostructural Conditioning – Run – 4 sets of:…