Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 4 minutes Ski/Bike/Row Then AMRAP… 10 Banded Face Pulls 5/side Single Arm Strict Press from Split Jerk Stance Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation. 1b) 12:00 – 28:00 – Every 2:00 x 8 sets: 15 Dumbbell Piston Bench Press + 15 Dumbbell/Kettlebell/Medball Russian Twists Start with a moderate loading for the Bench Press and build as deemed fit…this is 15 reps on each arm, one arm starts at the top, the other at the bottom of the movement, perform the reps like a piston, alternating the arms back and forth. For the Russian Twists focus on maintaining a nice V Position with knees straight and toes pointed. 1c) 33:00 – 45:00 – Every 6:00…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 10 Alternating Shoulder Plank Taps + 5 Pause Overhead Squats Station 3 – 3x Snatch Pull + High Hang Power Snatch + Low Hang Snatch Athletes in Move/Power warm-up with a PVC pipe, athletes in Sport/Comp warm-up with a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 5/side Single Arm Dumbbell/Kettlebell Row + 5-10 Supinated Band Pull-Aparts Load the Dumbbell/Kettlebell heavy, you shouldn’t get to rep 5 and still feel like you can do 3-5 more reps. Perform the movement strict, and all reps on 1 side before switching to the other. Band Pull-Aparts take your time and focus on good position and activation. 1c) 20:00 – 28:00 – 8 minute AMRAP: 10/8 Calories Ski/Bike/Row 10 Alternating Dumbbell Hang Power Snatch…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Worlds Greatest Stretch 10 Alternating Lunges 5 Table Top Up/Downs Focus on getting into deep positions in your stretches and opening positions up. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 5 Pause Kettlebell/Dumbbell Front Squats + 5 Kettlebell/Dumbbell Front Squats + 30 Second Wallsit Hold Start with a moderate loading and build as deemed fit. Perform the two different Squat variations as a complex then move immediately to the wall for the Wallsit Hold. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side D-Ball Bear Hug Split Squats Start with a moderate load and build as deemed fit. Perform all reps on 1 side before switching to the other. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Dumbbell Deadlifts 10 Box Jump Overs Scale as needed. Accessory: 2) Secondary Conditioning – Run:…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 seconds/side Hand Behind Back Lat Stretch Station 3 – 5-10 Wall Therapy Squats Push the tempo on the machine each round to get that heart rate up. 1b) 14:00 – 45:00 – 7 rounds AQAP: 500/450m Ski/Row or 1000/900m C2 Bike or 1200/1100m Assault Bike 10 Alternating Dumbbell Hang Power Snatch 50 Heavy Rope Single-unders 10 Goblet Squats Scale as needed. Accessory: 2) Monostructural Conditioning – Assault/Echo Bike:  A – 5-10 minute Easy Warm-up B – 5 sets of 30/25 Calorie Sprint – 5 minutes Rest Hit the intervals hard. 3) Olympic Lifting – Drop to Split: 10 sets of 2/Leg Rest 90-120 seconds between sets. 4) Gymnastics – Push-up w/Slider Reach: 5 sets of 5-10/side Rest 90-120 seconds between sets. 5) Trunk – Kettlebell/Dumbbell Side Bends: 5…