Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 “Y” Plate Raise 5 Clean Pull 5 Strict Press 5 Overhead Squats Athletes in Move/Power use a PVC pipe for warm-up, those in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: Sets 1-3 (10:00 – 14:30) – 10-15 Pause Supinated Ring Rows  Sets 4-6 (14:30 – 19:00) – 10/side Bird Dog Dumbbell Row Pick efforts you can sustain for each of the 3 sets of each movement. Bird Dogs Rows should be performed on a Bench or ensure full range of motion. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: Station 1 – 20-30 Bench Ski Jumpers Station 2 – 20 DB Lat Pull Overs Alternate between the two movements. Goal stimulus for the Ski Jumpers is to be bounding every rep. For the Pull-Overs focus on position…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5 Inchworm + Push-up Station 2 – 10 Wall Therapy Squats Station 3 – Easy Cardio Take your time with the Therapy Squats and really focus on maintaining the best position you possibly can. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 7 Dumbbell Front Squat Box Squats + 7/side Single Arm Dumbbell/Kettlebell Suit-Case Deadlift Reference last week for loading and box height. Goal is to work heavier than last week. Build through each set as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell/Kettlebell Goblet Pause Lateral Lunges Start with no loading, or even assisted as needed. Pause in the bottom of each rep for 1-2 seconds. We are still looking for full range of motion, hip below knee on these. Alternate sides each…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Machine/Run Station 2 – 10-20 Lateral Step ups Station 3 – 15-25 Air Squats With Plate Station 4 – 20 Banded Pull Aparts Station 5 – 20 Good Mornings Hit good range of motion on all positions and get your body ready to go. 1b) 15:00 – 25:00 – 7 rounds AQAP: 5 Dumbbell Thrusters 10/8 Calories Machine or 100m Run Use a loading for the Dumbbells that is appropriately difficult, it should get hard to perform the 5 Thrusters by the end. 1c) 25:00 – 45:00 – 20 minute AMRAP: 40 Air Squats 300m Run 20 Push-ups 10 Ring Rows Athletes working outside can sub 10 Bent Over Dumbbell Rows for the Ring Rows. If you can’t run your machine subs are 375/350m Row or Ski, 750/675m C2 Bike,…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Cat/Cow 15 Banded Good Morning 5/side Bird Dog 10 Empty Barbell Deadlift or Kettlebell Deadlifts Take your time and get things moving and your low back and hamstrings primed and ready to go. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 8 Double Kettlebell Deadlifts + 16 D-Ball Bear Hug Alternating Reverse Lunges + 24 Banded Hamstring Curls Perform this as a superset moving from one movement to the next with minimal transition time. For the Hamstring Curls focus on good activation and contraction. 1c) 27:00 – 32:00 – Every 1:00 x 5 sets: 12 Dumbbell Stiff Leg Deadlift Focus on position over loading. Keep the leg completely straight and knee locked out. 1d) 36:00 – 45:00 – 9 minute AMRAP: 10/side Single Arm Dumbbell Hang Power Clean + Push Press 15 Tuck Jumps…