Category: Move

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Goblet Squats + 10 Russian Swings Station 3 – 20 seconds Hollow Hold + 20 seconds Table Top Hold Increase pace/intensity on the machine each round to get your aerobic system primed. 1b) 13:00 – 45:00 – AQAP: 40 Dumbbell Goblet Squats 30 Ring Rows 20 Single Arm Devils Press 800m Run 32 Dumbbell Goblet Squats 24 Ring Rows 16 Single Arm Devils Press 600m Run 24 Dumbbell Goblet Squats 18 Ring Rows 12 Single Arm Devils Press 400m Run Scale as needed. Accessory: 2) Monostructural Conditioning – Trail Walk/Ruck: 60 minutes Get outside, it’s going to be beautiful. Wear a backpack or vest. 3) Olympic – Battery – Every 1:00 Until Failure: 3 Burpee Box Jumps 30/24 1 Thruster 185/135 Thruster is performed from the…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm 10 Per Side, Toe-Up 15 Kettlebell Romanian Deadlifts 1 minute Ski/Bike/Row Increase the intensity on the machine each round to get your heart rate up. Perform the Inchworm with a Push-up. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5/side Kettlebell Suitcase Deadlift @ Tempo (1-1-3) + 20 Hip Thrusts Load the Deadlifts appropriately so they are heavy and demanding, focus on that good control and 3 second lower back to the bottom. Hip Thrusts should be performed with just your bodyweight, hold the top for a brief pause at the top. 1c) 26:00 – 34:00 – Every 1:00 x 8 sets: 4-6/side Single Arm Dumbbell/Kettlebell Row Load these heavy. Keep the movement strict. Perform all reps on 1 side before switching to the other side. Perform off of a bench. 1d) 37:00 –…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Pass Throughs 5 Scapula Ring or Bar Pull-ups + 5 Hanging Hollow Rocks 10 Pause Table-Top Up-Downs 5 Burpees Get yourself moving and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5/side Seated Kettlebell Single Arm Strict Press + 20-40 Seconds Active Hang From Pull-up Bar + 5-10 Band Pull-Aparts Perform this as a Tri-set moving from one movement to the next with minimal transition time. Start at a moderate load with the Strict Press and build as heavy as deemed fit. 1c) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1 – 30 Single-unders + 10 Dumbbell Plank Rows Station 2 – 10 Dumbbell Floor Press + 10 Kettlebell Swings Station 3 – 5 Seated Box Jump For the Seat Box Jumps sit on plates…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 45 seconds Ski/Bike/Row Station 2 – 10 Air Squats + 10 Hollow Rocks Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Snatch Move/Power athletes use a PVC pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 23:00 – 3 sets of 3:00 ON/1:00 OFF: 500m Ski/Row or 1000m C2 Bike or 1200m Assault Bike Max Kettlebell Hang High-Pulls Push these as hard effort intervals, testing yourself on the machine. For the Hang High-Pulls, use a loading and stay fixed for all 3 sets…initiate like a Kettlebell Swing, but pull through into an Upright Row position instead. 1c) 23:00 – 30:00 – Every 1:00 x 7 sets: 7 Dumbbell Hang Power Clean + Push Press Focus on your clean mechanics, jumping the weight up, and keeping the Dumbbells…