Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 30 Seconds Active Squat Hold w/Plate Extended In Front 20 Glute Bridge-ups w/Medball Overhead 5/side Dynamic Samson Get those legs primed and ready to go. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: Landmine Squats 21-18-15-12-15-18-21 Start with a moderate load for the first set of 21, build to a heavy 12 for the day, then taper back out as needed as you climb back into the higher reps for the remaining sets. 1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 5/side Landmine Split Squats Start at a light load and build load as deemed fit. Perform all reps on 1 side before switching to the other. 1d) 35:00 – 45:00 – Every 2:00 x 5 sets: 2 rounds of… 9 Dumbbell Deadlifts 7 Dumbbell Front Squats 5 Burpees Scale as needed. Hit these…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute Ski/Bike/Row 5 Inchworm 5/side Half Kneeling Dumbbell Strict Press Get some blood flowing and yourself ready to go. 1b) 12:00 – 45:00 – AQAP: 1ooom Row or Ski/2ooom C2 Bike/2400m Assault Bike Then…10 rounds of… 10 Dumbbell Push Press 15 Abmat Sit-ups 20 Air Squats Then… 1ooom Row or Ski/2ooom C2 Bike/2400m Assault Bike Scale as needed. Accessory: 2) Monostructural Conditioning – Run: 30 minutes Max Distance Performed in Intervals of :40 @ Moderatate/:20 Hard/Sprint Warm-up appropriately before starting this. 3) Olympic Lifting – Every 3:00 x 5 sets – Snatch: Set 1: 4 Singles @ 60% Set 2: 4 Singles @ 70% Sets 3-5: 4 Singles @ 80% Drop and reset between each rep and take as much time as needed. All reps full Squat. 4) Gymnastics – Russian Dips: 5 sets of 5 Rest 90-120…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cow 6 Bird Dog 7/side Single Leg Romanian Deadlift Get your trunk primed and ready. Focus on good bracing and balance when working through the RDL’s. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 15 Banded Kettlebell Deadlifts + 15 D-Ball Bear Hug Box Step-ups Start with a moderate load for the Deadlift and build via either increased Kettlebell weight or increased Band tension as deemed fit. Focus on being fast at the top of the movement and driving into the increasing tension…this is called accommodating resistance. Keep the weight fixed for the Step-ups, ideally using a box that puts your knee and hip in line when stepping. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 10 Kettlebell Upright Rows Keep the movement nice and strict, work with a light enough weight…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Banded Scapula Push-ups + 10 Hollow Rocks Station 2 – 10 Banded Pass Throughs + 10 Air Squats Station 3 – 45 seconds Ski/Bike/Row Get yourself moving. Increase the intensity on the machine each round to get your aerobic system going. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 8/side Single Arm Dumbbell Bench Press w/Pause In Bottom + 8/side Tall Kneeling Dumbbell Strict Press Start with moderate loads and build as deemed fit. You should most likely be using two different weights for the different movements. Perform all reps on 1 side before switching to the other for each movement. 1c) 31:00 – 45:00 – Every 2:00 x 7 sets: 15/10 Calories Ski/Bike/Row 15 Ball Slams Hit these as hard efforts. Scale output as needed so you have…