Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2x Monster Walk Front + Back In Your Box 30 seconds Machine Push the tempo on the machine each round a little higher to get your heart rate up. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 5 Dumbbell/Kettlebell Pause Goblet Squats 5 Dumbbell/Kettlebell Goblet Squats 5 Jumping Air Squats  Start light and build loading each set as deemed fit. Really focus on jumping high on each of the Jumping Air Squats. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: Odd – 5/side Single Leg Medball Romanian Deadlift w/3 second Pause Even – 10 Alternating Dumbbell/Kettlebell Front Rack Box Step-ups For each movement pick loading that you can maintain for all 5 sets of each movement. For the RDL’s focus on movement, activation, and loading over loading. 1d) 37:00 – 44:30 – 3 sets…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds/side Samson Stretch 10 Air Squats 5 Dumbbell Deadlifts 100m Run Get loosened up and ready to go. 1b) 13:00 – 45:00 – AQAP: 75-50-25 Medball Squats 30-20-10 Push-ups 21-15-9 Dumbbell Hang Power Cleans 800m Run Scale as needed. This workout has a total of 3 x 800m runs at the end of each round. Accessory: 2) Secondary Conditioning – Trail: 45-60 minutes @ Zone 2 Get outside and get in the woods for some easy breathing. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat – Every 1:00 x 6 sets: 1 set @ 65% 1 set @ 70% 1 set @ 75% 3 sets @ 80% Warm-up as needed. All Snatches full Squat. Drop and reset between Snatches. 3b) Olympic Lifting – Power Clean + Clean + Jerk – Every 2:00 x 6 sets: 1…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Deadbug With Plate Overhead Station 2 – 10 Jumping Medball Squats Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk Atheltes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 20 Alternating Lateral Lunges w/Dumbbell/Kettlebell/Medball/Bodyweight + 5/side Kettlebell/Dumbbell Windmills Load as deemed fit. These are difficult movements from a mobility standpoint so you may be working super light, or no loading at all. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) – 10 Alternating D-Ball/Medball Bear Hug Reverse Lunges Sets 6-10 (23:00 – 28:00) – 5-10/side Single Leg Hip Thrusts For the lunges start at a moderate load and work to build as…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm + Calf Stretch Station 2 – 20 Banded Good Mornings Station 3 – 10 Scapula Pull Ups + 20 Seconds Active Hollow Hang Focus on clean positions and getting a good stretch in where applicable. 1b) 14:00 – 29:00 – Every 3:00 x 5 sets: 7/side Kettlebell/Dumbbell Suit-Case Deadlifts 14/side Single Arm Dumbbell Push Press 21 V-ups Scale reps as needed so you get at least 30 seconds of rest. Start at a comfortable loading and build each set as deemed fit. 1c) 33:00 – 45:00 – 12 minute AMRAP: 21/15 Calories Ski/Bike/Row 15 Kettlebell Swings 9 Push-ups Pick a loading for the Swings you can maintain unbroken for all sets. If you’d like to run, sub a 200m Run. Accessory: 2) Secondary Conditioning – 10k Bike Erg: Every 1K Perform…