Category: Power

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 3 Inchworm 5 Scapula Pull-Up w/Pause 10 Bird Dog 100m Run Get some blood flowing and your body ready to go. 1b) 15:00 – 25:00 – 10 minute AMRAP: 20 Alternating Dumbbell Power Snatch 50/35 10 Burpees Pick a loading that allows you to move steady through the 20 reps. 1c) 27:00 – 37:00 – 10 minute AMRAP: 30 Double-unders 10 Dumbbell Hang Squat Cleans 35/25 Pick a loading that allows you to move unbroken for the 10 reps. 1d) 38:00 – 45:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Rows 50/35 10/side Rear Foot Elevated Dumbbell Goblet Split Squats 50/35 10 Strict Knees-up This is an accessory AMRAP. Move through at a pace that allows you to focus on perfectly clean movements. For results post…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: Single Arm KB/DB Overhead Hold + 10 Slow Marching Steps In Place/side 10 Banded No-Money’s 10 Alternating Lunges Get some blood flowing. Increase load on the overhead hold each round as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1 Strict Press + 2 Push Press + 3 Push Jerk Start around 60% of your 1RM Strict Press and build as deemed fit. This is a good amount of volume on a short time frame so don’t expect to get crazy heavy with the loading. 1c) 19:00 – 25:00 – Every 1:00 x 6 sets: 5/side Single Arm Dumbbell Front Squats + 5/side Single Arm Dumbbell Side Bends Perform this as 5 Front Squats, then perform the Side Bends on that side,…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Air Squats 10 Banded Good Mornings 5 Burpee-to-Target Get some blood flowing and your hips and back ready to go. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Hang Power Cleans If you’re a newer athlete use this as an opportunity to focus on your positioning and get a proper understanding for how to perform this movement proficiently. If you’re more comfortable with this movement then the goal is to work on your barbell cycling…build your load as deemed fit with the focus/stimulus being that the bar is in constant movement after the first rep is initiated. 1c) 20:00 – 28:00 – Every 30 seconds x 16 sets: 3 Ball Slams Focus here should be maximal power and speed. Get some speed…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 15 Tall Kneeling Banded Face Pulls Station 2 – 5/side Single Leg Plate/Box Jumps Station 3 – 5 Tall Power Snatch + 5 Snatch Push Jerk Grab a PVC Pipe or Barbell based on what is appropriate for your skill level/strength. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: 3-5/side Single Leg Landmine Romanian Deadlift + Row Pick a rep range based on timeline. Perform all reps on 1 side before switching to the other. Take your time and focus on position and balance. If we’re short on landmines you can perform this with a Dumbbell or Kettlebell also. 1c) 19:00 – 26:00 – Every 1:00 x 7 sets:  1 Halting Snatch Deadlift + 3 High-Hang Power Snatch Keep…