Category: Power

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Scapula Pull-ups 20 Seated Alternating Leg Lifts 30 seconds Front Plank Hold 40 seconds Ski/Bike/Row Increase intensity/pace on the machine each round to get yourself prepped for the day. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1 – 3 Strict Chin-ups Station 2 – 20-30 second Hanging Knee Hold Station 3 – 15 Jumping Medball Squats Rotate through the 3 stations for 5 total cycles. Use loading that you can at least maintain or build upon. Use assistance or add load to the Chin-ups as deemed fit. For the Jumping Medball Squats keep the weight fixed and focus on your cycle time of the movement. 1c) 29:00 – 45:00 – Every 2:00 x 8 sets: Sets (1/3/5/7) – 12/9 Calories Ski/Bike/Row + 10 Alternating Dumbbell Plank Rows 35/25 Sets (2/4/6/8) – 12/9…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Samson Stretch Station 2 – 15 Air Squats + 5 Vertical Leaps Station 3 – 5 Snatch Deadlift + 5 High-Hang Muscle Snatch + 5 Snatch Push Press Pick either a Barbell or PVC Pipe for warm-up based on ability and skill level. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 3-5 Hang Power Snatch + 1 Overhead Squat Pick your Snatch reps based on loading/ability. Work lower reps, with more load if you’re more proficient, and the opposite if you’re less. Focus on the High-Hang position if that is not yet developed, start to work towards the knee once you feel comfortable there. This is meant to be skill work, not build to a heavy load, make sure all lifts are clean and feel snappy. 1c) 17:00…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 2 Inchworm + Push-up 10 Alternating Curtsy Lunges 10 Hanging Hollow Rocks 5/side Staggered Stance Good Morning Perform the Good Mornings with just your bodyweight, Barbell on the back, Dumbbell at Goblet, whatever feels appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Pause Front Squat + 1 Thruster Start around 40-50% of your 1RM Front Squat. Build each set as deemed fit. Hold the Front Squat for 2-3 seconds in the bottom. 1c) 23:00 – 38:00 – 15 minute AMRAP: 15 Dumbbell Front Squats 35/25 15 Knees-up 15 Dumbbell Thrusters 35/25 15 Ring Rows Scale as needed. Part C goes directly into Part D. 1d) 38:00 – 45:00 – 7 minute AMRAP: 10 Push-ups 10 Dumbbell Deadlifts 10 Dumbbell Hang Power Cleans Scale as needed. Accessory: 2) Monostructural Conditioning –…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 5/side Single Leg Kettlebell Romanian Deadlift 5/side Single Arm Dumbbell Push Press + 20 second Overhead Hold 5 Squat-Stand-Squat-Stand For the Push Press perform 5 reps, then hold for 20 seconds on 1 arm, then perform the same pattern on the other arm. Increase tempo on the machine each round to get your cardiovascular system warmed up. 1b) 15:00 – 45:00 – 30 minute AMRAP: 10 Dumbbell Push Press 35/25 15 Burpees 20 Kettlebell Swings 35/26 25/20 Calories Ski/Bike/Row Scale to 20/15 Calories if you’re on Assault Bike. Overall stimulus of this workout is pacing and steady state work. Push Press and Swings should be unbroken for all sets, no questions asked, and we wanted you working with weights that you need reasonably minimal rest/transition between movements, the goal is to work for…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Pull Aparts 5/side Dumbbell Single Arm Overhead Squats 10 Quad Hold + Alternating Reach Overhead Get some blood flowing, if you don’t have the mobility for the Overhead Squat sub to a Single Arm Dumbbell Front Squat. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 10 Overhead Squats Keep the weight light, this is meant to be an opportunity to work on developing the basic position of the Overhead Squat. If you’re more proficient in the movement, the Sport/Comp programming is working heavier sets in 5 reps, we encourage you to check the Sport/Comp programming for the day if you are competent in the Overhead Squat. 1c) 24:00 – 33:00 – Every 3:00 x 3 sets: 10 Bent Over Barbell Rows + 10 Front Rack Alternating Reverse Lunges + 10 Good Mornings Same…