Category: Move

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Alternating Toe-ups 10 Bird Dog  10 Russian Kettlebell Swings 30 seconds Machine Get yourself moving and warm. Increase the pace on the machine each round to get your heart rate up. 1b) 13:00 – 34:00 – Every 7:00 x 3 sets: 21-15-9 Kettlebell Sumo Deadlift 21-15-9 Dumbbell Push Press + 250m/225m Row/Ski or 500m/450m C2 Bike or 600/550m Assault Bike or 200m Run For this piece perform 21 Deadlifts, then 21 Push Press, 15+15, 9+9, and then move to the Machine. Goal for the “Move” programming is to try and increase loading on the Kettlebell/Dumbbell each set. You should have a couple minutes of rest on each set. 1c) 38:00 – 45:00 – 7 minute AMRAP: 5/side Kettlebell/Dumbbell Windmill 10 Abmat Sit-ups w/Dumbbell Press Overhead 20 second Sprint Ski/Bike/Row For this final piece today take your…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Upright Rows + 10 Air Squats Station 2 – (3x) Muscle Snatch + Hang Power Snatch + Pause Overhead Squat Athletes following Move/Power use a PVC pipe, athletes following Sport/Comp use a Barbell for Warm-up. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) – 9 Dumbbell Bench Press Sets 9-16 (17:00 – 25:00) – 12 Alternating Bent Over DB Piston Row Sets 17-24 (25:00 – 33:00) – 15 Seated Plate Around The World For this piece work to pick weights that are challenging but that you can maintain for all 8 sets of each movement. For the Bent Over Rows, this is 6/side, performed like a Piston, as one arm goes up, the other comes down. Plate Around the Worlds should alternate…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Low Samson Stretch + Rotation Overhead 10/side Single Leg Glute Bridge Ups 50 Single Leg Alternating Single-unders Get yourself moving. Perform normal Single-unders if you don’t have the skill of alternating single foot skipping. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 15 Dumbbell/Kettlebell Goblet Box Squats Setup the box so when you sit on it you are right around Parallel, or a hair above. Focus on lower slow and under control, really reaching back with your hips/hamstrings. Focus on standing aggressively and explosively. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 14 Alternating Dumbbell Front Rack Reverse Lunges Start at a moderate load and build each set as deemed fit. Make these difficult. Alternate legs each rep. 1d) 26:00 – 32:00 – Every 1:00 x 6 sets: 10-15 Sumo Stance Medball Good…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Down Dog + Calf Stretch 10 Barbell/PVC Deadlift 10 Barbell/PVC Strict Press 100m Run or :30 Seconds Easy Cardio Grab an appropriate Barbell/PVC depending on what you’re doing in the workout for today. 1b) 12:00 – 45:00 – AQAP: 100 Alternating Lunges 1000m Run 80 Box Jumps 24/20 800m Run 60 Dumbbell Hang Power Cleans 600m Run 400 Dumbbell Shoulder-to-Overhead 400m Run Scale as needed. Loading should allow you to do weighted movements in sets of 10 or so reps. Accessory: 2) Secondary Conditioning – 30 minute AMRAP: 300m Run 100m D-Ball Bear Carry Work for consistent, steady pacing. Use a D-Ball you can carry unbroken. 3a) Olympic Lifting – Every 1:00 x 7 sets: Power Snatch + Snatch + Overhead Squat 1 @ 65% 2 @ 70% 2 @ 75% 2 @ 80% Warm-up as…