Category: Power

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Hip 90-90 Rotation Station 2 – Inchworm w/Push-up Station 3 – Clean Pull + Hang Power Clean + Push Press Use a PVC Pipe or Barbell depending what is appropriate for your abilities/skill level. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets: 2 Deadstop Push Press + 5 second Hold Start at a moderate load and build as deemed fit for the day. No cycling reps, perform each one from standing tall as if it’s a first rep. Hold for an additional 5 seconds Overhead after the 2nd rep. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 1 Pull-ups + 5 Bent Over Supinated Rows If you don’t have a Pull-up yet, this is a great opportunity to try and get your first one. Add assistance as…

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 50 Single-unders 10 Air Squats 40 Single-unders 10 Lunges 30 Single-unders 10 Shoulder Plank Taps Scale a volume as needed if you’re not getting this done in under 2 minutes. 1b) 15:00 – 35:00 – 5 sets of 3 minute AMRAP/1 minute Rest: 21 Front Squats 65/45 15 Burpee-to-Target Max Calories Ski/Bike/Row Scale as needed. 1c) 35:00 – 45:00 – 10 minute AMRAP: 30 Double-unders 25 Single Dumbbell Box Step Overs 50/35 @ 24/20 30 Double-unders 25 Single Dumbbell Lunges 50/35 Scale as needed. Dumbbell can be held however the athlete wants. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 5-10 minutes Easy Warm-up B – 10 x 30 Calories – Rest Equal to Work Time. C – 5-10 minutes Easy Cool-down Rest as needed between parts. Work for hard, but sustainable efforts on the…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cow 10 Good Morning 5/side Single Arm Kettlebell Swing 10 Alternating Shoulder Plank Taps Increase load of the Kettlebell each round as deemed fit. Start the Good Mornings with bodyweight, then load however you’d like after the first round. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 2 Tempo (3.0.0) Bench Press @ 50% Warm-up to your 50% and keep the weight fixed for all set. 3 second lower and then be as explosive as possible on the way up. 1c) 20:00 – 28:00 – Every 1:00 x 8 sets:  5 Dumbbell Z-Press + 5 Dumbbell Overhead Tricep Curls Perform the Tricep Curls on the floor seated. Immediately after completing the Presses, drop to a single Dumbbell and perform the Tricep Curls. Start this piece with a comfortable loading and build each set as…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row/Run Then…AMRAP 10 Band Pull-Aparts 10 Good Mornings 10 Banded Upright Rows 10 Overhead Squats Use a Barbell or PVC Pipe depending on what’s most appropriate for you. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: Odd Sets – 3-5/side Single Leg Kettlebell Romanian Deadlift + Bent Over Row Even Sets – 5 Sumo Stance Deadlifts For the RDL drill the focus should be position and balance first, loading second…this movement should be performed as, lower to the bottom of the RDL, once in the bent over position, perform a row with the arm holding the KB, then hinge back to the top. Perform all reps on 1 side before switching to the other. For the Sumo Deads start at a comfortable load and build each set as deemed fit. 1c) 22:00 –…