Category: Power

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Wall Therapy Squats 5 Banded Pass Through 5/side Pause Single Leg Glute Bridge-up Get you Squat and Overhead position opened up and warm. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: Sets 1-4 (10:00 – 16:00) – 5 Thrusters Sets 5-8 (16:00 – 22:00) – 3 Thrusters Start at a moderate weight and build each set as deemed fit. Bar is taken from the rack. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: Station 1 – 5/side Single Arm Dumbbell Arnold Press Station 2 – 10-15 Dumbbell Skull Crushers Alternate the movements each minute. Skull Crushers will be performed with just a Single Dumbbell, one hand on each head. Increase load on both movements each round as deemed fit. 1d) 35:00 –…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 100-150m Run or Cardio 40 seconds Station 2 – 10 Air Squat + 10 Banded Lat Press Downs Station 3 – 5/side Kettlebell Suitcase Deadlifts w/3 second lower Increase loading/intensity through each round as deemed fit to get yourself prepped for the days work. 1b) 13:00 – 33:00 – Every 5:00 x 4 sets: 30 Wall Balls 20/14 200m Run 15 Alternating Dumbbell Power Snatch 50/35 10 Toes-to-bar Scale as needed. You should be getting at least 1 minute of rest each round. 1c) 34:00 – 45:00 – 11 minute AMRAP: 21 Alternating Single Arm Dumbbell Hang Power Clean + Push Press 35/25 15 Calories Ski/Bike/Row 9 Burpees Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top up/down 10 Medball Hamstring Curls 5 Scapula Pull-ups 10 Bent Over Thumbs Up Reverse Fly Take your time and focus on good activation and position on movements. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 10 Front Squats Start around 60% of your 1RM and build as deemed fit. 1c) 20:00 – 27:00 – Every 1:00 x 7 sets: 5 Bent Over Supinated Tempo (0.2.2) Rows Focus on tempo and positioning first, loading second. 1d) 32:00 – 45:00 – 13 minute AMRAP: 100 Double-unders 100 Air Squats 75 Double-unders 50 Ring Rows 50 Double-unders 50 Overhead Squats 45/35 25 Double-unders 25 Pull-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Walk: 60 minutes Get outside. Wear a weight vest or back pack if…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm w/Push-up 10 Band Pull-Aparts 20 Alternating Quadruped Shoulder Taps 10 Kettlebell Deadlifts 10 Kettlebell Swings Perform the Deadlifts with a single Kettlebell between the legs, complex them right into the Swings. Increase your load through your warm-up rounds as deemed fit to get yourself warm. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Station 1 – 5 Push Press Station 2 – 15 Deadlifts @ Previous Push Press Warm-up to challenging starting load for your Push Press and build through the sets as deemed fit. Bar will be taken from the floor for this. What you Push Press, on the next set you will perform your Deadlifts at your Push Press weight. Continue with this pattern for a total fo 5…