Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Face Pulls (Attached Low On Rig) 10 Squat Hold + Reach Overhead 5/side Single Arm Dumbbell Tempo Overhead Squats Take your time and focus on good activation and positions. If you don’t have the mobility for the OHS, perform a Single Arm Front Squat instead. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – 10 Seated On The Floor PVC Banded Wide Chest Rows Sets 6-10 (15:00 – 20:00) – 20 second Chin Over Bar Hold Use assistance as needed for the Chin Over Bar Hold. 1c) 20:00 – 30:00 – Every 1:15 x 8 sets: Sets 1-4 (20:00 – 25:00) – 15 Dumbbell Romanian Deadlifts Sets 5-8 (25:00 – 30:00) – 15 Abmat Sit-Ups  w/Dumbbells Overhead Build loading through each set as deemed fit. 1d) 35:00 – 45:00…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Glute Bridge Up w/Mini Band Station 2 – 8-10 Alternating 90/90 Hip Opening Drill Station 3 – 5-10 Pause Back Squats/Front Squats/Goblet Squats Get those hips and glutes warmed up and ready to Squat. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 10 1+1/4 Landmine Squats + 5/side Front Foot Elevated Goblet Split Squat Start with a moderate loading and build through each set as deemed fit. Start with a small rise for the Front Foot elevation on the Split Squat and build the height as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 6 Alternating Goblet Cossasck Squats This may be a movement you start with no loading. If you don’t have the mobility for this movement use the Pull-up rig to hang on…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5/side Negative Calf Stretch 10 Band Pull-aparts 5/side Split Stance Good Mornings 30 seconds Machine Get things primed and moving. For the Calf Stretches perform them on your box, with an emphasis on the negative down in to the stretch. 1b) 13:00 – 43:00 – Every 1:00 x 30 sets: 1 minute Cals Cardio 1 minute Dumbbell Push Press 1 minute Box Jump 1 minute Burpees 1 minute D-Ball Over The Shoulder 1 minute Rest Max reps at each station. Scale as needed. 1c) 43:00 – 45:00 – 2 minute AMRAP: 10 V-Ups 10/side Side Plank Dips Cash out! Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – Every 1:00 x 20 sets – 200m Rest as needed between parts A and B. 3) Olympic Lifting – Snatch: 1 set of 4 @ 60%…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 Inchworms 10 Table Top Up/Downs 10 Kettlebell Sumo Stance Deadlift 5 Burpees Get some blood flowing. Use a comfortable load for the Deadlifts to help you open up and find good positioning. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 20 Double Kettlebell/Dumbbell Sumo Stance Deadlifts + 20 Alternating Curtsey Lunges Start at a moderate load and build as deemed fit for the Deadlifts. For the Lunges start with just your bodyweight. Add load via a Kettlebell or Dumbbell in the Goblet position as deemed fit. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets: 10 Medball/D-Ball Bear Hug Good Mornings Take your time and focus on good position and activation. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Alternating Single Arm Dumbbell Overhead Lunges Right Arm 10 Alternating Single Arm Dumbbell Overhead…