Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Pause Glute Bridge-ups w/Mini Band Around Knee 10 Lateral Lunges 10 Back Squats Use a PVC or Barbell for the warm-up depending on what’s appropriate for you. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Back Squats Start around 60% of your 1RM and build as deemed fit. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Dumbbell Strict Press + Lunge Start in the Half Kneeling Position. Perform the Press, then step up out of the Half Kneeling/Lunge position to the top, return back to the bottom and repeat. Scale volume of reps as needed as this can be a slower movement. 1d) 30:00 – 45:00 – Quarter Finals “21.3”: 120 Wall Balls 20/14 120 Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Dog Sled Sprint: 10…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Goblet Good Mornings 10 Kettlebell Deadlifts 10 Low Anchor Banded Front Raise 5 Burpees Pick-up the tempo each round on the machine, and increase loading each round on the Good Morning and Deadlift as deemed fit. 1b) 15:00 – 45:00 – AQAP: 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 53/35 30 Deadlifts 155/105 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 53/35 30 Power Cleans 95/65 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 53/35 30 Power Snatch 65/45 50/40 Calories Ski/Bike Row Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds Deadhang on Pull-up Bar 20 Alternating Plank Shoulder Taps 10 Kettlebell Sumo Deadlift High-Pulls Get some blood flowing and your upper body primed and warm, lots of Push/Pull today. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 5 Strict Pull-ups + 10 Hanging Hollow Rocks + 20 Double-unders Goal here is to work on a little strict pulling strength and add in some skill pieces. This is a great opportunity to work on your positioning in the Kip and also to work on your Double-unders if you’re not very proficient with them. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 8 Supinated Bent Over Barbell Rows + 8/side Single Arm Kettlebell Upright Row For the Bent Over Row start with a moderate loading and build as deemed fit. For the Upright…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Scapula Push-ups 10 Banded Pull-Aparts 10 Alternating Lunges 5 Vertical Leaps 1 Inchworm + Push-up Get those shoulders warm. 1b) 9:00 – 14:00 – Every 1:00 x 5 sets: 3x 1 Strict Press + 1 Behind the Neck Strict Press Keep the weight light to moderate for all 5 sets. Press overhead from the Front Rack, lower to the Back Rack, press from the Back Rack, lower to Front Rack. That’s a rep, perform for 3 reps. 1c) 15:00 – 27:00 – Every 1:30 x 8 sets: 5 Push Press Start with moderate load and climb in loading as deemed fit. Remember the last set shouldn’t always be the heaviest if you are trying to go for a heavy set for the day, especially on something with the upper body. 1d) 30:00 – 45:00 – Every 3:00…