Category: Power

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5/direction Monster Steps Foward/Backward/Left/Right 10/side Banded Clam Shells 10 Banded Glute Bridge-ups 10 Air Squats 5 Burpees Get those hips and glutes warm and ready for some Squatting and Running! 1b) 11:00 – 23:00 – Every 1:30 x 8 sets: Sets 1-4 (11:00 – 17:00) – 3 Pause Back Squats Sets 4-8 (17:00 – 23:00) – 3 Back Squats Start around 50-60% of your 1RM and build through your sets as deemed fit. Pause in the bottom for 3 seconds on each rep for your first 4 sets, then transition to a normal Back Squat. 1c) 23:00 – 31:00 – Every 2:00 x 4 sets: 20 Alternating Goblet Lunges Pick a moderate load that you can maintain for all 4 sets. 1d) 35:00 – 45:00 –…

Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then AMRAP… 3 Inchworm 10 Good Morning 10 Tall Kneeling Banded Lat Press Down Increase the tempo on the machine every 30 seconds you should get off breathing a bit. 1b) 10:00 – 15:00 – Every 1:00 x 5 sets: 1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Snatch Push Jerk Load around 50-60% of your 1RM. If you’re just learning these movements use an empty barbell and cycle through 2-3 times each minute. 1c) 16:00 – 28:00 – Every 3:00 x 4 sets: 15 High-Hang Power Snatch 15/side Single Arm Kettlebell Russian Swings Use a loading for both movements that you can maintain for all sets. Keep the weight light enough on the Barbell that you can focus on the…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10/side Single Arm Banded Lat Press Downs 20 Alternating Lunges 30 seconds Ski/Bike/Row Increase intensity each round on the machine to get your cardio-vascular system ready to go. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: Sets 1/3/5/7/9 – 10-15 Strict Supinated Grip Chest-to-bar Pull-ups Sets 2/4/6/8/10 – 10 Dumbbell Pullover On Floor Alternate between the two movements. Use appropriate assistance for the Chest-to-bar Pull-ups. If you can’t go overhead scale to a Supinated Bar Row. 1c) 23:00 – 38:00 – 5 sets of 2:00 ON/1:00 OFF: 20 Wall Balls 14/8 10 Box Jump Overs 24/20 Max Shoulder-to-Overhead 65/45 Scale as needed so you are getting to the Shoulder-to-Overhead with around 30 seconds each round. Loading should allow Wall Balls to be unbroken with…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Box Jump 3 Press 3 Push Press 3 Split Jerk 5 Burpees Use a PVC Pipe or Barbell based on what is appropriate for you as an athlete. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 2 Push Press Start at a comfortable load and build each set as deemed fit. Establish a heavy double for the day for the day’s structure. 1c) 18:00 – 26:00 – Every 1:00 x 8 sets:  Station 1 – 10-15 Dumbbell Weighted Abmat Sit-ups Station 2 – 10/side Single Arm Dumbbell Floor Press Start with loading you can at least maintain, or build upon. Alternate between the movements each minute. 1d) 30:00 – 45:00 – 15 minute AMRAP: 30 Double-unders 15 Alternating Dumbbell Power Snatch 50/35 9 Box/Bench…