Category: Move

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Push Ups + 10 Shoulder Plank Taps Station 2 – 10 Table Top Up/Downs With Pause Station 3 – 3 Clean Deadlift + 3 Hang Power Clean + 3 Push Jerk If you’re following the Move or Power programming use a PVC Pipe to warm-up, if you’re following the Sport or Competitor programming use a Barbell to warm-up. 1b) 9:00 – 21:00 – Every 1:30 x 8 sets: 10 Bent Over Dumbbell Rows (Elbows Wide) + 10-20 Dumbbell Plank Hold + Pass Through Load as deemed fit. Feel free to start light and build loading as deemed fit. 1c) 21:00 – 27:00 – Every 1:30 x 4 sets: 5/side Single Arm Tall Kneeling Dumbbell/Kettlebell Arnold Press + 10-20 Banded Face Pulls Load as deemed fit. Feel free to start light…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Deadbugs 5/side Front-to-Back Lunges 10 Good Mornings 1:00 Easy Cardio Take your time with the Dead Bugs and Good Mornings and really make sure you are hitting good position and activation. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 10/side Single Arm Kettlebell Bottoms Up Bench Press 10 Seated Plate Tricep Overhead Extensions Start light with the Bottoms-up Press. This is a great exercise for shoulder stability and wrist control. Focus on the quality of the movement over loading. Load as deemed fit for the Overhead Tricep Extension. 1c) 23:00 – 32:00 – Every 1:00 x 9 sets: 5-8 Chin-ups Pick a rep scheme you can maintain unbroken for all 9 sets. Add assistance/load as deemed fit. 1d) 35:00 – 45:00 – 10 minute AMRAP: 21 Abmat Sit-ups 15 Push-ups 9 D-Ball Bear Hug Box…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10-20 Supinated Pause Banded Pull-Aparts Station 2 – 3-5 Inchworm + Push-up Station 3 – 3 Snatch Deadlift + 3x Hang Power Snatch + 15 second Overhead Hold Athletes following the Move and Power programming use a PVC pipe for the warm-up. Those following the Sport and Competition programming use a Barbell for warm-up. 1b) 9:00 – 21:00 – Every 1:30 x 8 sets: 8/side Kettlebell Suit-Case Deadlifts + 8 Box Jumps Start light with the Suit Case Deadlift and build loading as deemed fit. Perform all reps on 1 side before switching to the other. Build box height as deemed fit through each set. 1c) 21:00 – 27:00 – Every 1:30 x 4 sets: 20 Unbroken Kettlebell Swings Start at a moderate load and build the load as deemed fit. Each…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Glute Bridge Up w/Mini Band Around Knees 5/side Single Arm Russian Kettlebell Swing Get some blood flowing. Focus on get hip/hamstring loading on the Swing, and focus on a smooth hand switch. 1b) 9:00 – 24:00 – Every 2:30 x 6 sets: 8/side D-Ball/Medball On Shoulder Squats + 20 Banded Good Mornings Start light and build load as deemed fit. Perform 8 reps on each side for the Squat. Any remaining time in the 2:30 block you can hop on your machine for some easy pace conditioning. 1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 5/side Single Arm Kettlebell/Dumbbell Overhead Lateral Box Step-up Start light. Focus on position over loading, this may be just your arm overhead depending on your mobility. 1d) 35:00 – 44:00 – 9 sets…