Category: Move

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: :30 Second Wrist Stretch On Floor 10 Pause Banded Face Pulls 5/side Kettlebell Windmills 1 minute Ski/Bike/Row Take your time on the Windmills and focus on clean, nice positions. Pick-up the tempo on the machine each round to get your heart rate up. 1b) 12:00 – 30:00 – Every 1:30 x 12 sets: Station 1 –  10 Strict Chin-ups + 20 Banded No Money’s Station 2 –  10/side Band Resisted Side Plank Dips + 10 Overhead Dumbbell Tricep Curls Alternate between the two couplets for a total of 6 sets of each. Try to pick efforts you can maintain for the course of all 6 cycles. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Dumbbell Plank Rows 10 D-Ball Over The Shoulder 10 Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Every 1:00 x 20…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bent Over “Y” Raise 5 Snatch Deadlift 5 Snatch Push Press 10 Hollow Rocks Athletes in Move/Power warm-up with a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 10 Dumbbell Bench Press + 10 Bench Ski Jumpers Pick a loading that is tough, but manageable, that you can maintain through all 7 sets. For the Ski Jumpers focus on bounding and working that reactivity off the floor. 1c) 17:00 – 35:00 – Every 2:00 x 9 sets: Station 1 –  90 seconds Hard Ski/Bike/Row Station 2 –  30 Kettlebell Swings Work at a hard, but maintainable pace for the machine. For the Kettlebell, use a weight that you can perform Unbroken, but that is tough to complete. This piece should be a total of 5 sets…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Glute Bride-ups Station 3 – 10 Alternating Kettlebell/Dumbbell Curtsy Lunges Take your time with stations 2+3 and focus on good position and activation. 1b) 11:00 – 26:00 – Every 2:30 x 6 sets: Station 1 – 10/side Single Arm Kettlebell Front Squats Station 2 – 20 Box Jumps + 10 Prone Medball Hamstring Curls Alternate each set between the two stations for a total of 3 sets of each. Load the Front Squats appropriately, make them difficult and challenging. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets – 12-10-8 – AQAP: Alternating Medball Lunges 20/14 Dumbbell Hang Power Cleans Lunges are total reps, if this is easy for you, double the reps on the lunges. Scale appropriately so that you have at least…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-Ups + 5 Hollow Rocks/Swings 5 Wall Therapy Squats 10 Box Step-ups Get yourself moving and some blood flowing. 1b) 10:00 – 16:00 – 6 minute AMRAP: 5 Strict Pull-ups 10 Dumbbell Goblet Squats Scale as needed.  1c) 17:00 – 23:00 – AQAP: Perform the rounds and reps you completed in Part B for time Try to complete the same workload you just did in the AMRAP for time. 6 minute cap to get it completed. 1d) 24:00 – 30:00 – 6 minute AMRAP: 5 Dumbbell Hang Power Clean 10 Single Arm Dumbbell Box Step-Overs Be mindful of switching the hands you hold the Dumbbell with on the Step-Overs to not overtax your grip on one hand. Dumbbell is to be held in the Farmer’s position for the Step-Overs. 1e) 31:00 – 37:00 – AQAP: Perform the…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 5/side Single Leg Kettlebell/Dumbbell Romanian Deadlifts 5 Box Jumps Get yourself moving and those hips and back primed to pull and explode. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 20 Hip Thrusts w/Medball Start with no loading as deemed appropriate, add loading via a Medball as deemed fit. 1c) 19:00 – 29:00 – Every 2:00 x 5 sets: 10 Double Kettlebell Deadlifts + 10 Kettlebell/Dumbbell Goblet Good Mornings Deadlifts should be done with Kettlebells between the legs. Start with a moderate load and build as deemed fit. Transition from the Deadlifts right to the Good Mornings. Keep the weight fixed on the Good Morning’s and focus on good activation and positioning. 1d) 34:00 – 45:00 – 11 minute AMRAP: 50 Calories Ski/Bike/Row 40 Alternating Dumbbell Front Rack Lunges 30 Calories Ski/Bike/Row…