Category: Move

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Scapula Pull Ups + 10 Lateral Lunges Station 2 – 10 Toe-Ups + 10 Quad Stretch Station 3 – 100-200m Run or 40 seconds Machine Focus on good positions and activation. If you’re feeling tight or like a specific area needs extra warm-up add it in accordingly. 1b) 15:00 – 45:00 – 30 minute AMRAP: 20 Wall Balls  300m Run 20 Push-ups 300m Run Scale as needed. Accessory: 2) Secondary Conditioning – Row: 10K Perform this as the 2016 “Granite Games” Event #1, with two scores, the time to complete the first 1K, and then time to complete the 10k. 3) Olympic Lifting – Snatch Grip Behind the Neck Push Jerk: 10 sets of 1 Establish a heavy lift for the day. Rest 90-120 seconds between sets. 4) Gymnastics – Handstand Hold: 3…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 4 Burpees 5 Cat/Cow 6 Alternating Bird Dogs 7 Good Mornings Get your trunk active and warm, focus on hitting good position and stretch on the Good Mornings. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 10 D-Ball Deadlift + Jump To Shoulder + 20 Dumbbell Romanian Deadlifts Pick loads that you’re comfortable with to start and build as deemed fit. For the D-Ball drill, you’re essentially doing a Deadlift + Hang Power Clean with the D-Ball…we’re trying to get you as an athlete understanding how to use your hips for power and not depend on your arms when performing a D-Ball Over the Shoulder. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell Rhythm Squat Jumps Focus on quality of movement over loading. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20…

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 – 9:00 – Every 1:00 x 9 sets: Station 1 – 30 seconds/side Banded Samson Stretch Station 2 – 20 Alternating Face Down Scorpions Station 3 – 40 Seconds Single-unders Get some blood flowing. Use the Single-unders as an opportunity to work on clean, concise positioning for carry over to your Double-unders. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 10/arm Standing Landmine Press + 20 Pause Banded Tricep Kick Backs Pick a moderate load to start for the Landmine press, and build the loading each set as deemed fit. 1c) 28:00 – 32:00 – Every 1:00 x 4 sets: 1/direct Walk Hands Around Box (“Box Clock”) Scale to just having your feet on a plate. Can make this more difficult by getting yourself into a stink bug position on the box. Scale as needed based on ability. 1d) 35:00 – 45:00…