Category: Move

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats Pick up the pace through each round and get yourself moving and warm. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 15 Dumbbell Floor Press + Glute Bridge Hold With Mini Band Around Knees + 10/side Single Arm Tall Kneeling Kettlebell/Dumbbell Arnold Press + 30 second Hollow Hold Start with moderate loads and build as deemed fit. Move from one movement to the next with minimal transition time. 1c) 30:00 – 45:00 – 15 minute AMRAP: 10 Stink Bugs 20 Russian Kettlebell Swings 400m Run If you can’t run you can sub…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Scapula Pull ups 10 Banded Upright Rows 5 Snatch Grip Deadlifts 5 Push Press Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – 15 Incline Bench Dumbbell Rows (Wide Elbows) Sets 6-10 (15:00 – 20:00) – 15 Dumbbell Lat Press In’s Start light and build loading on the Rows as deemed fit. For the Lat Press In’s, keep the weights light and focus on good activation through the Lats and Serratus. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 (20:00 – 25:00) –  3-5 Wide Grip Negative Pull-ups Sets 6-10 (25:00 – 30:00) –  20 second Sprint on Machine For the Pull-ups you…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Glute Bridge Up  w/Pause 10 Alternating Squat Hold + Reach Overhead 5 Box Jump, Step Down Take your time and get things firing and opened up. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 10 Dumbbell Front Rack Box Squats + 10/side Single Leg Kettlebell/Dumbbell Romanian Deadlift + 30 second Front Plank Hold For the Box Squats pause, and fully sit on the box each rep, but maintain tension, don’t let it go. For the RDL’s perform all 10 reps on one side before switching to the other, focus on position over loading. Front Plank can be done from hands or forearms. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Single Arm Farmers Split Squat @ Tempo (0-3-0) Load as deemed fit, focus on tempo first and foremost, holding…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 5 Cat/Cow + 10 Air Squats Station 3- 10 Scapula Push Ups + 10 Calf Stretch Push the intensity each round on Station 1 to get your heart rate up and ready to go. 1b) 14:00 – 45:00 – AQAP: 1200m Run 60 Wallballs 40 Dumbbell Hang Power Clean 30 Push Ups 40 Dumbbell Hang Power Clean 60 Wallballs 1200m Run Scale as needed. Accessory: 2) Secondary Conditioning – Trail Run: 5K Get after it and get outside and have fun. 3a) Olympic Lifting – Snatch + Overhead Squat: 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% 1 set @ 80% 1 set @ 75% 1 set @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3b) Olympic…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3/side Plate Flip 2/side Hip Air Plane With Band Around Knee 2 Clean Deadlift 2 Thruster All athletes can use a PVC Pipe or Barbell to warm-up. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 15 Kettlebell Goblet Pause Sumo Squats Start with a light load and build each set as deemed fit. Sumo stance should be wide, 1-2ft wider than your normal squat stance. Pause in the bottom for 1-2 seconds on each rep. 1c) 19:00 – 31:00 – Every 1:30 x 8 sets: Station 1 – 10/side Front Foot Elevated Single Leg Hip Thrusts Station 2 – 30 Alternating Single Arm Russian Kettlebell Swings Focus on position and activation, not speed. Scale volume of reps as needed based on ability/capacity. For the Swings pick a loading that allows you to be comfortable with…