Category: Move

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + Calf Stretch 6 Air Squats With 5lb Plate Held Straight Out 100m Run or 30 seconds Machine Take your time, and really focus on nice position in the Squat and getting your hips opened up. 1b) 12:00 – 45:00 – 5 rounds AQAP: 40 Air Squats 300m Run 20 Dumbbell Hang Power Cleans 10/side Dumbbell Plank Rows Scale as needed. For the Plank Rows perform all 10 on 1 arm, then switch to 10 on the other arm. Accessory: 2) Secondary Conditioning – Run: 5K @ 85% of Time Trial Effort Work for steady pacing from start to finish. 3) Olympic Lifting: A – Every 1:00 x 7 sets – 1 Power Snatch + 1 Snatch + 1 Overhead Squat (1 set @ 65%, 2 sets @ 70%, 4 sets @ 75%) B – Every…

WOD: 1a) o:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine Station 2 – 3 “2-Stop” Clean Pull + 3 Tall Cleans + 3 Split Jerk Get some blood flowing. If you’re Olympic Lifting today, use a barbell, if you’re not use a PVC pipe. For the 2-Stop Clean pause at the Knee and High-Hang before finishing the pull. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: 10/side Banded Single Leg Tempo (2.1.2) Dumbbell/Kettlebell Romanian Deadlift Take your time and focus on your position and balance over loading. Any extra time in the 2 minute window you can spend at an Easy-to-Moderate pace on your machine. 1c) 17:00 – 32:00 – Every 1:00 x 15 sets: Sets 1-4 (17:00 – 21:00) – 8-10/side Squat Hold + Pallof Press (Hold End Position for 1 second) Sets 5-10 (21:00 –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Band Pull-Aparts w/Pause 10 Alternating Lateral Lunges 5 Squat Thrusts Get some blood flowing. Really focus on good activation through the scaps and mid-back on your Pull-Aparts. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 6-10/side Single Arm Half Kneeling Landmine Press + 10-20 Banded Russian Twists Pick reps that are appropriate for you for the prescribed time domain. Build load as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 5-10 Strict Chin-ups + 10-20 Hollow Rocks Use assistance as needed, or add load if able.  Pick a rep count you can maintain for all 6 sets. 1d) 33:00 – 45:00 – Every 3:00 x 4 sets: 15 Single Arm Dumbbell Push Press Right Arm 15 Single Arm Dumbbell Overhead Reverse Lunge Right Arm 15 Single Arm Dumbbell Push Press Right…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 40 Seconds Machine Even – (3x) 3 2-Stop Snatch Pull + 3 Pressing Snatch Balance + 3 Overhead Squats If you’re Olympic Lifting use a barbell, if you’re not use a PVC pipe to practice. For the 2-Stop Snatch Pull pause below the Knee, and at the High-Hang on each rep. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: 20 Ski Jumpers 15 Plate Lat Pull Overs 5/side Side Plank Dips On Bench For the Ski Jumpers focus on bounding over the Bench. For the Plate Pull-Overs focus on activation and position, not speed or weight. 1c) 17:00 – 25:00 – Every 1:00 x 8 sets: 4-8 Dumbbell Man Makers One rep is a Push-up on the Dumbbells, Plank Row Left + Right, Clean, and Shoulder-to-Overhead. 1d) 30:00 – 45:00 – 15…