Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Lateral Lunges 5 Sumo Deadlift 5 Strict Press Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Station 1 –  5/side Bulgarian Split Squat + 10 Slider Hamstring Curls Station 2 – 8/side Banded Pallof Press Start light or with no weight for the Split Squat. Start as low as needed with the elevation for the Bulgarian Split Squat. Perform all reps on 1 side before switching to the other. For the Pallof Press focus on good control and position, perform all reps on 1 side before switching to the other. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets: 5 Dumbbell Hang…

WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: Station 1 –  40 seconds Ski/Bike/Row Station 2 – 20 Shoulder Plank Taps Station 3 – 20 Banded Face Pulls Station 4 – 10 Air Squats + 5-10 Push Ups Station 5 – 40 seconds Ski/Bike/Row Get some blood flowing. Push the machine at a high tempo on the 5th minute to get your heart rate up a bit. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 5/side Landmine Floor Press + 10 Dumbbell/Plate Lateral Raises Start with a moderate load for the Floor Press and build as deemed fit. Perform all reps on 1 side before switching to the other. Lateral Raises keep strict and controlled, don’t be afraid to just grab some 5lb plates for this if that’s what appropriate. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 10…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Banded Lat Press Downs 5 Scapula Pull-ups 5 Muscle Snatch Athletes in Move/Power use a PVC pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 20 Alternating Dumbbell Plank Rows + 20 Alternating Seated Leg Lifts Over Dumbbell Start with a moderate load and build as deemed fit. For the Leg Lifts position a Dumbbell right by your feet, keeping your hips stacked under your shoulders, hands may be on the floor, use your hip flexors and abs to lift your feet up and over the Dumbbell, and then alternate back the other direction. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: Station 1 – 5-8 Strict Pull-ups Station 2 – 5-8/side Half Turkish Get-ups Alternate between the two movements each minute. Pick a…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side Lunge Hold + Reach Overhead 5 Table Top up/downs with pause 5/side Single Leg Pause Glute Bridge Ups 50 Single-unders Get some blood flowing and get yourself ready to Squat. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 5 Pause D-Ball Squats + 3 D-Ball Squats Pause just above Parallel on the way down and hold for 5 seconds before continuing to the bottom of the rep. Same weight, and no dropping the ball between the 5+3, perform this as a complex. Build as heavy as deemed fit. 1c) 26:00 – 34:00 – Every 1:00 x 8 sets: Station 1 – 10 Medball Good Morning Station 2 – 10 Alternating Single Leg Medball Romanian Deadlifts Pick a loading and stick with it. Focus on position and activation for loading. 1d) 38:00 – 45:00 – 7…