Category: Power

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hanging Hollow Rocks 10 Bent Over Alternating Dumbbell Piston Row Get your shoulders and upper back warmed-up and ready to go. If you can’t hang perform the scap reps on a Row station and perform the Hollow Rocks on the floor. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3-5 Strict Pull-ups + 10-20 second Chin Over Bar Hold + 10-20 Hollow Rocks on Floor Goal stimulus for this piece today is to perform the Pull-ups, upon finishing your last Pull-up perform the Chin-Over Bar Hold…this means you need to setup assistance/pick reps that leave you more in the tank after the Pull-ups. If you’re Pull-up set is a max effort you won’t be able to hold your chin over the bar. During the hold do your…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Squat Hold With Alternating Reach Overhead 10 Alternating Samson Stretch With Calf Stretch 20 Lateral Bar Hops Get some blood flowing, address any specific areas that might be tight or finnicky. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 10 Back Squats @ 50% + 20 Jumping Medball Squats + 60 seconds Easy Ski/Bike/Row For this piece the weight should stay fixed for all rounds. Your first movement you should be able to move smoothly through but have enough load that it forces you to work. From there the goal should be to cycle all 20 reps without pausing on the Jumping Medball Squat, if you need to do these just as Jumping Air Squats than that’s fine. The machine is meant to be a flush-out, this first two movements should spike your…

WOD: 1a) 0:00 – 5:00 – 5 sets of :40 ON/:20 OFF: Station 1- Single-unders Station 2 – Kettlebell or Barbell Romanian Deadlift Station 3 – Banded Face Pulls Station 4 – Single Unders Station 5 – Ball Slams Get some blood flowing and get yourself ready for the day. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Pause At Knee Deadlift + 3 High Box Jumps Warm your Deadlift up to around 60% of your 1RM to start…this should be a fine loading to start at with a hold. Pause at the knee for a FULL 3 seconds on each rep, and control the bar all the way to the floor, not just back to the knee and then let go. No Touch-and-Go, start each rep from a dead stop on the floor. Build loading as deemed fit each set. Start…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + 2 Shoulder Plank Taps 5/side Single Leg Romanian Deadlift  w/KB/DB 10 Box Step-ups 15 Hollow Rocks Get yourself prepped and warm! 1b) 12:00 – 45:00 – AMRAP: 100/80 Calories Ski/Bike/Row 80 Kettlebell Swings 53/35 60 Wallballs 20/14 40 Alternating Single Arm Dumbbell Hang Clean and Jerk 35/25 20 Alternating Single Arm Dumbbell Devils Press 35/25 Scale as needed. If you’re on an Assault Bike scale the Calories to 80/64 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE