Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm w/Push-up 10 Air Squats 10 Ring/Bar Rows 30 High Knees in Place Get your positions opened up and get you heart rate up. 1b) 10:00 – 25:00 – 5 rounds AQAP: 10 Ring/Bar Rows 15 Dumbbell Floor Press 20 Air Squats 200m Run Scale as needed. This piece has a 15 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1c) 25:00 – 35:00 – 30-20-10 – AQAP: Dumbbell Plank Rows Ball Slams Scale as needed. This piece has a 10 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Single Arm Dumbbell Box Step-ups 50 Heavy Rope Single-unders 20 Alternating Dumbbell Hang Power Snatch 50 Heavy Rope Single-unders…

*This coming Monday, the 7th, Labor Day, there will be one (1) class at 9:00 AM WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 3 Muscle Cleans + 3 Front Squats + 3 Push Press Station 3 – 20 Banded Face Pulls Athletes following Sport/Comp warm-up with an empty Barbell, those in Power/Move warm-up with a PVC pipe. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 10 Pause Hip Thrusts Ideally setup with a bench up again your squat rack. Load with Dumbbell, Kettlebell, Medball, or Barbell. Hold the top position for 1-2 seconds on each rep. 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 3-5 Burpee Box Jumps Pick a rep count you can maintain for all 10 sets. You choose the box height, but ideally work with…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog  10 Band Pull-Aparts 10 Glute Bridge-ups 5 Burpees Take your time and focus on positions and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10/side Single Arm Dumbbell Push Press + 10 Medball-To-Toe Alternating Single Leg V-ups Start at a moderate load for the Dumbbell Push Press and build each set as deemed fit. 1c) 20:00 – 28:00 – 8 minute AMRAP: 15/10 Calories Ski/Bike/Row 5/side Lunge Hold + Ball Slam Holding a lunge position with your knee at about 50% range of motion perform 5 Ball Slams, then switch stances for the other side. Focus on this piece is being powerful on the Ball Slams, don’t rush them just to get another round done. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets: 5-10 Supinated Bar or Ring Rows …

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 Seconds Cardio Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 10-15 Bent Over Landmine Row Using Mini Band As Grip Start at a moderate-light load hitting 15 reps, and build your loading each set as deemed fit with a goal of ending your last set with a loading that allows you to perform only 10 reps. Use a band around the barbell…