Category: Move

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 “Y” Plate Raise 10 Alternating Bird Dogs 10 Good Mornings Take your time and focus on positions and activation. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 10/side Dumbbell Z-Press + 15/side Seated Single Arm Banded Pull-Down 20 Plank Alternating Dumbbell Pass Through  Scale volume of movements as needed so you have 30 seconds of rest. Start light, and build loading as deemed fit. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 12 Burpee Box Jumps 24/20 10 Dumbbell Deadlifts 35/25 9 Burpee Box Jumps 24/20 10 Dumbbell Deadlifts 35/25 6 Burpee Box Jumps 24/20 10 Dumbbell Deadlifts 35/25 Scale as needed. We want you getting a bare minimum of 30 seconds rest, ideally closer to a minute plus, so scale reps as needed for desired stimulus/time domain. Accessory: 2) Secondary Conditioning –…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Band Pull-Aparts w/Pause + 10 Banded Upright Rows w/Pause Station 2 – 5-10 Wall Therapy Squats Station 3 – (3x) Snatch High Pull + Muscle Snatch + Overhead Squat Warm-up and movement prep. Focus on good activation and positions. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) – 10 Pause PVC Lat Press Downs + 10 Plank Pause Shoulder Taps Sets 6-10 (19:00 – 24:00) – 10-20 Pause Seated PVC Banded Rows Sets 10-15 (24:00 – 29:00) – 5-8/side Bird Dog Single Arm Bench Row Sets 16-20 (29:00 – 34:00) – 10-15 Pause Lat Pull Overs (Dumbbell, Kettlebell, or Plate) We are looking for maintainable output on today’s strength/muscular endurance piece. You are performing each movement 5 sets in a row. Perform a…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 50 Single-unders 5/side Low Samson + Reach Overhead 10 Air Squats With Small Plate Out Front Take your time and get positions properly opened up. Use the plate drill to really secure a beautiful air squat position, this is especially helpful for those of you lacking mobility. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-5 (10:00 – 20:00) – 10 D-Ball Bear Hug Pause Squats + Remaining Time Cardio Machine Sets 6-10 (20:00 – 30:00) – 10 D-Ball Bear Hug Reverse Lunges + Remaining Time Cardio Machine Start with lighter weights as needed with the Leather Medicine Balls, and then work to build into using the D-Ball. Hold the bottom of the Squat for 2-3 seconds each rep. For the Lunges, alternate legs each rep for 10 total reps. 1c) 35:00 – 45:00…

*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Alternating Squat Hold w/Reach Overhead + 5-10 Air Squats Station 2 – 10 Cuban Press w/Bodyweight + 3-5 Push-ups Station 3 – 40 seconds Jumping Jacks Get your body prepped and moving. 1b) 12:00 – 50:00 – AQAP: 10 rounds of… 21 Alternating Hang Dumbbell Snatch 25/15 15 Single Arm Dumbbell Overhead Squats 25/15 9 Push-ups Then… 1 mile Run If you can’t perform the Single Arm Overhead Squat then sub to a Single Arm Front Squat. For the Squats perform all 15 reps on 1 side, then switch to the other arm for the next round…