Category: Move

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5/side Kettlebell/Dumbbell Upright Row Station 2 – 10 Alternating Bird Dog w/Pause Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10/side Pistol Squat to Box + 10 Medball Good Mornings Take your time with the Pistols and focus on your balance, not speed. Start with a box that puts you somewhere around parallel or hip just above the knee when you sit down. Good Mornings can be light with a focus on finding good tension in the bottom position. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 10/side Kettlebell Suit-Case Deadlifts + 10 Jumping Air Squats Load the…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 5 Table Top Up Downs 10 Alternating Lateral Lunges 5 Box Jumps 1 minute Ski/Bike/Row/Run Take your time with your movements. Work to pick-up the tempo on the machine each round to start to get your aerobic system warm and ready to go. 1b) 15:00 – 20:00 – Every 1:00 x 5 sets: “X” Stink Bugs Pick a rep count you can maintain for all 5 sets in an unbroken set. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 8/side Landmine Push Press + Negative + 10-20 Hollow Rocks Start at a moderate loading and build as heavy as deemed fit. Focus on good control on the negative. Perform all reps on 1 side before switching to the other. 1d) 33:00 – 45:00 – 12 minute AMRAP: 20 Dumbbell Front Rack Box Step-ups @ 24/20…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Banded Face Pulls Station 2 – 10 Pause Shoulder Plank Taps Station 3 – 3 Power Snatch + 3 Hang Squat Snatch + 3 Snatch Push Press Athletes in Move/Power warm-up with a PVC Pipe, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1- 6-8/side Single Arm Dumbbell/Kettlebell Row Station 2 – 30 second Supinated Chest To Bar Hold Use as much band assistance as needed for the Chest-to-bar Hold. Build loading each set on the Single Arm, performing all reps on 1 side before switching to the other. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 10 Pause Explosive Lat Pull Overs Keep the loading light and focus on activation, position, and speed. 1d) 33:00 – 45:00 –…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine or Run Station 2 – 5 Burpees + 15 Air Squats Station 3 – 3-5 Inchworm + Push-up Get some positions opened up and get some blood flowing. 1b) 10:00 – 45:00 – AQAP: 50-40-30-20-10 Single Arm Kettlebell Push Press 50-40-30-20-10 Kettlebell Goblet Squat 1000-800-600-400-200m Run For the Push Press split the reps in half between both arms. We’re going to use a standard that you must complete reps in sets of 5 reps at a time…does not mean you can’t do more than 5, and does not mean you can break-up the 5, but work in sets of 5 at a time. In addition make sure you are establishing a full Front Rack position each rep with the Kettlebell, bring it all the way down, so that…