Category: Move

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) –  8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press  Sets 4-6 (4:30 – 9:00) –  5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts Very active warm-up today. If you need mobility work, get it in before starting the class. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10/side Single Arm Dumbbell Bench Press w/Pause @ Top (Hold Top Position for 1-2 Seconds) + 20 Tuck Crunch w/Pause @ Top (Hold Top Position for 1-2 Seconds) Start at a moderate load on the Bench Press and build each set as deemed fit. For all movements hold the top/finish position for 1-2 seconds on each rep. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 20 Dumbbell Push Press…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10, Squat Hold + Reach Overhead 5 Snatch Grip Romanian Deadlifts 5 Snatch Grip Behind the Neck Strict Press Athletes in Move/Power use a PVC Pipe for Warm-up, those in Sport/Competition use a Barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 8/side Single Arm Ring or Bar Rows + 8 Low Anchor Banded Face Pulls Focus on position and activation. For the Rows, make sure you’re working to keep your hips square and your body in a nice position. 1c) 19:00 – 31:00 – Every 2:00 x 6 sets: 1/side Kettlebell/Dumbbell Turkish Get-up + 10 Ball Slams Start as light as needed for the Get-ups and take your time focusing on clean, proper positions…make sure you hit all positions nicely, this movement is a great indicator of your overall mobility and flexibility through the…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Air Squat 10 Alternating Bird Dog 5/side RNT Romanian Deadlift Take your time and focus on good range of motion and activation through your positions. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 8/side D-Ball On Shoulder Squats + 16 Prone Medball Hamstring Curls + Remaining Time Easy Cardio For the D-Ball Squats these are done with the Ball on the shoulder, perform 8 on 1 side, then switch to 8 on the other side. Medball Curls take your time and focus on good activation and control of the movement. Fill any remaining time left on the machine at an Easy to Moderate pace. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side RNT Kettlebell Romanian Deadlift Focus on position and balance first, load second…depending on your abilities and control, this may…

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 20 seconds/side Plank Hold Station 2 – 5-10 Wall Therapy Squats Station 3 – 3 Inchworm + 3 Scapula Push Ups + Calf Stretch Station 4 – 40 seconds Run or Cardio Get yourself good and warm and ready to go. 1b) 17:00 – 45:00 – 5 rounds AQAP: 30 Wall Balls 40 Abmat Sit-ups 500m Run Scale as needed. Keep yourself moving, scale the Wall Ball appropriately so you are able to get through the 30 reps in 2-3 each round. Accessory: 2) Monostructural Conditioning – Run: 45 minutes Nasal Only Easy to moderate pace. 3) Olympic Lifting – Push Press: 5 sets of 5 @ 75% Rest 2-3 minutes between sets. 4) Gymnastics – Strict Ring Muscle-up Negatives: 5 sets of 5 Jump to the support position and then lower as slow…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Deadbugs w/Plate Overhead 10 Good Mornings (With or Without Weight) 10 Sumo Stance Kettlebell Deadlifts Take your time and focus on tight, strong positions. Get those hamstrings and low back primed for the day. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 15 Hip Thrusts w/Mini Band Around Knees + 10 Banded Pull-Throughs + 5 Vertical Leaps Move from one movement to the next with minimal transition time. On the Hip Thrusts hold the top position for a brief pause, focus on keeping your spine neutral and not hyperextending. For the Vertical leaps reset your stance on each rep and make them individual efforts, DO NOT cycle them. 1c) 26:00 – 31:00 – Every 1:00 x 5 sets: 5/side Kettlebell Suitcase Deadlifts Perform all reps on 1 side before switching to the other. Load…