Category: Move

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm + Push-up 10/side Alternating Toe-ups 15 Kettlebell Romanian Deadlifts Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready. 1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 10 Sumo Stance Deficit Kettlebell Deadlifts 5/side Single Leg Good Morning  w/Medball Bear Hug 5/side Banded Pallof Press For the Deadlift, use plates to create your deficit. Start with a moderate load and build through each set as deemed fit. For the Good Mornings and Pallof Press perform the movements at a pace that allows you to focus on good positioning and activation of muscle groups. 1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 5 Pause D-Ball Squats 3 second pause in the bottom. Focus on accelerating out of the hole as fast as…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 PVC Pass Throughs 5/side Dumbbell Serratus Punch 5/side Lying Open/Close 5 Burpees Take your time with the slower movements and get positions opened up and and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 15 Dumbbell Floor Press + 15 Alternating Plank Up/Downs + 15 Medball Russian Twists Perform as a Tri-set, transitions from one movement directly into the next. Start at a comfortable load with the Floor Press and build loading through each set as deemed fit. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 40 Kettlebell Swings 30 Kettlebell Goblet Reverse Lunges 15/side Single Arm Kettlebell Push Press Scale as needed. For the Push Press perform all reps on one arm before moving to the other. Accessory: 2) Secondary Conditioning – 50-40-30-20-10 – AQAP: Calories Bike Erg Calories…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Pull-Aparts + 5 Pause Scapula Pull ups + 5 Hollow Rock Swings Station 2 – 3 Snatch Grip Deadlifts + 3 Hang Power Snatch + 3 Push Jerk Get some blood flowing and your body ready to go. Move/Power athletes warm-up with a PVC Pipe, Sport/Competition athletes use a barbell. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: Station 1 – 10-15 Ball Slams Station 2 – 15 Seated On The Floor Banded Chest Rows Station 3 – 15-20 Bent Over Reverse Flyes Pick reps/loading that you can maintain for the 3 rotations through. Focus on good position and activation on stations 2 and 3. 1c) 19:00 – 29:00 – Every 1:15 x 8 sets: 5-8 Strict Pull-ups + 10 Supinated Band Pull-Aparts Goal stimulus is to pick…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Table Top Up/Downs 15 Glute Bridge Ups 30 Single-unders Get your posterior chain firing, and focus on the skill and position of jumping rope. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 10 Dumbbell Pause Front Squats + 5 Dumbbell Jumping Goblet Squats Perform this as a complex, hitting the 10 Front Squats, then dropping one Dumbbell, and moving to the Goblet position and performing the 5 Jumping Squats. Pause Squats should be a 2-3 second hold in the bottom. The Goblet Squats are still a full Squat with a jump at the top, athletes should be resetting their feet and position between each rep and not cycling the reps. Build loading each set as deemed fit. 1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 16 Dumbbell Front Rack Box Step-ups Box…