Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 Banded Face Pulls w/Pause  10 Alternating Plank Shoulder Taps 30 seconds Machine Get some blood flowing and your body “awake.” 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 8/side Half Kneeling Kettlebell Strict Press + 8 Kettlebell Halos Start at a moderate load and build as heavy as deemed fit. Based on your abilities you may have two different weights for the two movements. For the Strict Press, perform all reps on 1 side before switching to the other…start on your non-dominant arm first. 1c) 25:00 – 28:00 – 3 minute AMRAP: Push-ups Max reps…focus on clean quality reps. 1d) 33:00 – 45:00 – 3 rounds for Max Reps: 1 minute Alternating Dumbbell Hang Power Snatch 1 minute Single or Double-unders 1 minute Ski/Bike/Row 1 minute Rest Get after the stations and push hard. Focus…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Supinated Banded Pull Aparts 10 Scapula Pull-ups 10 Squat Hold + Reach Overhead Get those shoulders warm and active. Focus on maintaining a nice squat position in the bottom of the reach overheads. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: Sets 1-4 (10:00 – 14:00) – 10 Dumbbell Bent Over Rows @ Tempo 2.2.2 Sets 5-9 (14:00 – 19:00) –  5/side Kettlebell/Dumbbell Windmill Focus on nice tempo on the Bent Over Rows. For the Windmills goal is positioning over loading. If you don’t have the overhead mobility for this drill perform 5/side Half Turkish Get-ups. 1c) 19:00 – 29:30 – Every 1:30 x 7 sets: Sets 1-3 (19:00 – 23:30) – 10/side Single Arm DumbbellB/Light Plate Lat Pull Over With Pause Sets 4-7 (23:30 – 29:30) – 5/side Pause Single Arm Kettlebell/Dumbbell Upright…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds/side Banded Lat Stretch 10 Alternating Dynamic Samson Stretch 5 Wall Therapy Squats Take your time with the therapy squats and work for a high quality position. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 5 Box Jumps + 10 Pause Goblet Squats Use the Box Jumps to prime your explosiveness for getting out of the pause position in the Squat. Goblet Squat can be done with whatever object you want, Dumbbell, Kettlebell, Medball, etc. 1c) 26:00 – 33:00 – Every 1:00 x 7 sets: 4/side Single Arm Front Rack Dumbbell/Kettlebell Bulgarian Split Squat @ Tempo 2.1.2 Scale to a normal Split Squat if this movement pattern is too difficult for you. Hold a single Dumbbell/Kettlebell at the Front Rack position. Perform all reps on 1 side before switching to the other. 1d) 38:00 –…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 10-16 Box Step-ups Station 2 – Easy Cardio or Run Station 3 – 15 Banded Upright Rows Station 4 – 10 Squat Thrust Station 5 – 20 Glute Bridge-ups Get yourself moving and get warm. 1b) 15:00 – 35:00 – 20 minute AMRAP: 100 Alternating Dumbbell Power Snatch 50 Burpee Lateral Dumbbell Hops Remaining Time…AMRAP 15 Push-ups 150m Run Work through the Snatches and Burpees, remaining time is spent doing Push-ups and Run. 1c) 36:00 – 45:00 – 9 minute AMRAP: 1 mile Run Max Dumbbell Front Squats  Scale run as needed so you get at least 1 minute on the Squats. Accessory: 2) Secondary Conditioning – “Naughty Nancy 2.0” – 5 rounds AQAP: 400m Run 15 Overhead Squats 185/125 15 Bar Facing Burpees Get after it. 3) Olympic Lifting – Snatch From Blocks…