Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side 1/4 Squat Hold + Pallof Press 5/side Single Leg Glute Bridge Up Off Of Medicine Ball 5/side Split Squat Load the Split Squat as deemed fit in the Goblet Position. Focus on good positioning and activation in the Pallof Press. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: Sets 1+2 (10:00 – 14:00) – 7 Back Squats @ 60-70%  Sets 3+4 (14:00 – 18:00) – 5 Back Squats @ 70-80% Sets 5+6 (18:00 – 22:00) – 3 Back Squats @ 80-90% Set 7 – 1 Back Squat @ 85%> Warm-up and start at a comfortable working load for 7 reps. Go up in loading staying within the percentage ranges as deemed fit. If you’re feeling good work to the top end and finish with a heavy single, if your not feeling it today…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat Stretch Attatched To The Rig Then AMRAP… 10 Bent Over “Y” 10/side Plank Dips 5 Table Top Up/Downs w/Pause Get those shoulder opened up and warmed up. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: Sets 1+2 – 7 Deadstop Strict Press Sets 3+4 – 5 Deadstop Strict Press  Sets 5+6 – 3 Deadstop Strict Press Start at a comfortable load and build each set as deemed fit. Stop at the shoulder/front rack on each rep to kill the stretch reflex. 1c) 21:00 – 30:00 – Every 1:00 x 9 sets: Station 1 – 30 Second Barbell Overhead Hold @ Heaviest Weight from Part B Station 2 – 10 Tempo (3.0.1) Dumbbell Overhead Tricep Curls Station 3 – 3/side Kettlebell Windmill Load as deemed fit. Rotate through the 3 stations for…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Pull Aparts + 10 Banded Good Morning Station 2 – 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatch + 5 Snatch Push Press + 5 Overhead Squats Station 3 – 10 Box Jump (Step Down) Use a PVC Pipe or Barbell based on ability and skill level. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 10-20 Box Jumps Pick a quantity of reps that you can maintain for all 7 sets. Ideally the focus here should be on the skill of the movement, developing proficiency and confidence in jumping on the box. If you’re comfortable jumping then focus on working your turn-around at the bottom or your rebound speed. 1c) 17:00 – 24:00 – Every 1:00 x 7 sets: 5 Hang Power Cleans If you’re proficient in…

*Comp Training Program Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 sets of… 5 PVC Pipe Cuban Press 10 Banded Lat Press Downs Remaining time after 3 sets Ski/Bike/Row Push the tempo on the machine appropriately to get your heart rate up and your body awake. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 3-5 Strict Pull-ups + 10-20 second Ring Dip Support For the Pull-up add assistance or load as deemed fit. Try to pick efforts for both movements that you can complete unbroken for all 6 sets. 1c) 20:00 – 30:00 – 10 sets of :40 ON/:20 OFF: Odd Sets – Alternating Dumbbell Plank Rows 35/25 Even Sets – Alternating Goblet Reverse Lunges 35/25 Max reps at each station. Approach at a pace/intensity with a goal of trying to hit the same reps every set. 1d) 35:00 –…