Category: Move

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 20 seconds/side Single Arm KB/DB Overhead Hold Station 2 – 10 Table Top Up/Down With Pause At Top Station 3 – 10 Alternating Quad Stretch + 10 Alternating Toe-ups Station 4 – (3x) Muscle Snatch + Overhead Squat +Snatch Grip Behind the Neck Strict Press Athletes Snatching today use a Barbell for the Warm-up, if you’re not Snatching you a PVC pipe for the warm-up. 1b) 12:00 – 32:00 – Every 1:00 x 20 sets: Sets 1-5 (12:00 17:00) – 30-40 Alternating Lateral Hurdle Hops Sets 6-10 (17:00 – 22:00) – 5-10 High Box Jump Sets 11-20 (22:00 – 32:00) – 1/side Kettlebell Turkish Get-up Pick reps/loads you can either maintain or build upon. For the Get-up take your time and use this as an opportunity to really familiarize yourself with…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm Station 2 – Single Leg Glute Bridge-up (Alternate Every 5 Reps) Station 3 – Single-unders Take your time with your positions and activation. Use the Jump Rope as an opportunity to get warm as well as working on positioning. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-2 (10:00 – 14:00) – 7/side Pause Single Arm DB/KB Front Squats + Step ups @ Easy Pace Sets 3-4 (14:00 – 18:00) – 5/side Pause Single Arm DB/KB Front Squats + Step ups @ Easy Pace Sets 5-6 (18:00 – 22:00) – 3/side Pause Single Arm DB/KB Front Squats + Step ups @Easy Pace Sets 7-10 (22:00  30:00) – 20 Alternating Single Leg Romanian Deadlift With DB/KB (Deadstop) For the first 6 sets, perform the allotted Squat Reps,…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 10 Alternating Plank Shoulder Taps 10 Alternating Toe-ups 10 Alternating Single Leg Romanian Deadlift w/Medball 200m Run AMRAP for Warm-up. Take your time, get things moving and focus on clean positions. 1b) 15:00 – 45:00 – 30 minute AMRAP: 30 Dumbbell Hang Squat Cleans 25/15 40 Burpees 500m Run If you have a physical restriction and can’t run your subs are 625m Row/Ski, 1250m C2 Bike, 1500m Assault Bike Accessory: 2) Secondary Conditioning – 60 minute AMRAP: 100m D-Ball Carry 20 Lateral Hurdle Hops 30 Abmat Sit-ups 40 Box Step-ups 24/20 5 minutes Ski/Bike/Row/Run Zone 2/3 pace, smooth and steady. 3) Olympic Lifting – Tempo (3.2.0) Overhead Squat: 3 Reps Every 3:00 x 5 sets Warm-up as needed. 3 seconds down, 2 second pause, quick out of the hole. Build as heavy as deemed fit. Perform from the…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Band Pull-Aparts + 10 Banded No Money’s Station 2 – 10/direction Plank Up Downs Station 3 – 15-20 Table Top Up-Dows Station 4 – (3x) 3-Position Muscle Clean (Hi-Hang, Above the Knee, Floor) If you’re Olympic Lifting today, use the Barbell for warm-up, if you’re not familiar with these movements yet than use a PVC pipe. Take your time with all movements and focus on position and activation. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) 10-15 Ball Slams Sets 6-15 (18:00 – 28:00) 6 Double Russian Kettlebell/Dumbbell Swings + 6 Front Box Step-ups Sets 16-20 (28:00 – 33:00) 20-30 Hollow Rocks Pick reps/loads you can maintain for each movement. For the Swings and Step-ups, perform this as a complex, completing the Swings,…