Category: Move

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 5 Vertical Jumps + 10 Air Squats Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats Athletes Olympic lifting today use a barbell, all other athletes use a PVC pipe for warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 10-15 Prone Dumbbell Rows on Incline Bench + 10-15 Tall Kneeling Tempo (0.1.2) Face Pulls Load as deemed fit. For the Face Pulls focus on an explosive pull and then a slow eccentric return back to the start. For the Bench Rows, prop a bench either on a small box or on a stack of plates. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) –  3/side Single Arm Dumbbell Plank…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bridge-ups 10 Dynamic Calf Stretch Focus on positions and activation, not speed. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 8/side, D-Ball/Medball On Shoulder Pause Squats Every 1:30 your are performing a total of 16 squats. Perform 8 holding the ball on each shoulder. Perform all 8 reps before switching to the other side. Hold the bottom for 1-2 seconds each rep. 1c) 19:00 – 24:00 – 5 sets of :30 ON/:30 OFF: Dumbbell Front Rack Hold Pick something that is heavy and challenging for you. Performing this with Dumbbells you should ideally be working as heavy as you can Clean the Dumbbells to your shoulder on your own. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 4/side Isometric Hold Split Squat w/1 DB Front Rack…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hollow Rocks 10 Air Squats or Single Arm Dumbbell Overhead Squat 30 seconds Ski/Bike/Row/Run Take your time and get yourself warm. Those performing Dumbbell Squat Snatches today should grab a light Dumbbell for the warm-up and perform Single Arm Dumbbell Overhead Squats to get that position warmed up. 1b) 10:00 – 45:00 – 5 rounds AQAP: 10/side Single Arm Dumbbell Power Snatch 20 Ring Rows 30 Air Squats 400m Run Scale as needed. For the Snatches perform all 10 reps on 1 arm before switching to the other. If you are injured and can’t run your subs are…500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike. For those working outside, sub 20 Bent Over Dumbbell Rows for the Ring Rows. Accessory: 2) Secondary Conditioning – 5 rounds AQAP: 5…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1- 40 Seconds Single-unders Station 2 – (3x) Clean Pull w/Pause @ Top + Low Hang Power Clean + Push Press Athletes following Move/Power use a PVC pipe to warm-up, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 16:00 – Every 1:30 x 4 sets: 3-Way Hamstring Touch Medball x 2 sets of 3/Leg Focus on position and activation, not speed or loading. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: 6-10/side Single Arm Bent Over Landmine Row Perform all reps on 1 side before switching to the other. Pick a loading you can maintain for all 8 sets in unbroken sets. 1d) 24:00 – 32:00 – 8 sets of :30 ON/:30 OFF: Station 1 – Dumbbell Hang Power Clean Station 2 – Bench Ski Jumpers Max reps at each…