Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bird Dog 10 Lateral Lunges 10 Glute Bridge-ups With Barbell 10 Air Squats For quality, not for max reps. Get some blood flowing and muscles activated. 1b) 9:00 – 21:00 – Every 2:00 x 6 sets: Sets 1 + 4 (9:00/15:00) –  15 Landmine Squats Sets 2 + 5 (11:00/17:00) – 10 Pause Landmine Squats Sets 3 + 6 (13:00/19:00) – 5 Tempo (3.3.3) Landmine Squat Rotate through the stations for 2 cycles. Build loading as deemed fit. Pause Squats should be 2-3 second hold in the bottom on each rep. For the Tempo, 3 seconds down, 3 seconds pause, 3 seconds up. Whatever rest you have left in the 2 minute window perform Abmat Sit-ups 1c) 21:00 – 26:00 – Every 1:00 x 5 sets: 10-20 Jumping Alternating Lunges Emphasis here is height on the…

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Scapula Push-ups 15 Air Squats 20 Alternating Single Leg Romanian Deadlifts w/Body 200m Run or 1 minute Machine For quality and warm-up, not for max reps. Get your body prepped and feeling good. 1b) 13:00 – 20:00 – 7 minute AMRAP: 10 Alternating Dumbbell Hang Power Snatch 20 Alternating Single Arm Dumbbell Overhead Lunges For the Lunges switch hands after 10 reps. These are done as forward stepping. 1c) 22:00 – 29:00 – 7 minute AMRAP: Max Wall Balls Pick a weight you can perform at least 20 unbroken reps with. 1d) 31:00 – 45:00 – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 26/18 12 Ring Rows If you’re outside perform the Swings with your Dumbbell, and perform 12/side Single Arm Bent Over Rows with your Dumbbell as a sub for the Ring Row. Accessory:…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Per Side, Side Plank Dips Station 2 – 20 Banded Pull Aparts Station 3 – 20 Banded Good Mornings Station 4 – (3x) Muscle Clean + Hang Power Clean + Push Press Get your positions opened up and get some blood flowing. If you’re Olympic Lifting today use a Barbell for the Warm-up, if you’re not use a PVC pipe. 1b) 12:00 – 32:00 – Every 1:00 x 20 sets: Sets 1-5 (12:00 – 17:00) – 5-8/side Split Stance Medball Good Mornings Sets 6-10 (17:00 – 22:00) – 5-8/side Single Arm DB/KB Upright Row “Sets 11-20” (22:00 – 32:00) – 2k Row/Ski OR 1 mile Run OR 4k Bike Erg OR 5k Assault Bike Pick reps, loads, etc. that allow you to maintain for the first 10 sets. For the…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dog w/Pause 15 Air Squats 1 minute Ski/Bike/Row/Run Warm-up pace. Get the blood flowing and ready for a little more conditioning today. 1b) 11:00 – 17:00 – Every 1:30 x 4 sets: 5 Tall Kneeling Dumbbell Strict Press + 10-15 V-Ups Perform movements at loads/reps you can maintain unbroken for all 4 sets. 1c) 17:00 – 23:00 – Every 1:30 x 4 sets: 10 Sumo Stance Dumbbell/Kettlebell Deadlifts + 10 Superman Arch-ups Perform movements at loads/reps you can maintain unbroken for all 4 sets. 1d) 25:00 – 45:00 – 20 minute AMRAP: 5 Strict Pull-ups or Ring/Bar Rows 10 Push-ups or Knee Push-ups 15 Air Squats 400m Run Scale as needed. Accessory: 2) Secondary Conditioning – Assault Bike: A – Every 1:00 x 10 sets – 10/7 Calories B – 4 rounds of – 7 minute…