Category: Power

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds Single-unders 10 PVC Pipe Pass-Throughs 5 Front-to-Back PVC Presses 1 minute PVC w/Elbows on Box Rack Stretch 5 Medball Chest-Throws Get those shoulders warm and open, lots of pressing work today. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 5/side Half Kneeling Kettlebell Press + 10 Dumbbell Floor Press + 15 Medball Chest-Throws Pick loads you can at least maintain, if not build on. Pick a light load for the Medball throw and focus on being explosive and quick, goal is not loading on this movement. 1c) 30:00 – 45:00 – 15 minute AMRAP: 15 Push-ups 25/20 Calories Ski/Bike/Row 35 Double-unders Scale as needed. If you’re on an Assault Bike scale to 20/15 calories. Accessory: 2) Monostructural Conditioning – Run: A – 5-10 minute Easy Warm-up B – 10 x 400m @ Mile Pace…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Hanging Hollow Rocks 5 Deadlifts 5 Hang Power Clean 5 Push Press 1 Inchworm + Push-up Use a Barbell or PVC Pipe for Warm-up based on what’s appropriate for your strength/skill level. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 7 Strict Pull-ups + 7 Ball Slams + 7 V-Ups Use an amount of assistance that allows you to complete all 6 sets of the Pull-ups in clean, unbroken sets. Focus on throwing the ball has hard as possible and really being aggressive with the movement. 1c) 18:00 – 27:00 – Every 1:30 x 6 sets: 3 Hi-Hang Power Clean + 3 Push Press If you’re more proficient with these movements feel free to stray from the Hi-Hang position. For those still learning these movements stick to that position until you understand it and…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Glute Bridge Ups 10 Back Squats Use a PVC or Barbell for the Back Squats depending on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Pause Back Squat + 1 Back Squat Start at a moderate load and build each set as deemed fit. Hold the Pause Squats for 2-3 seconds each rep. 1c) 25:00 – 45:00 – AQAP: 10 Alternating Dumbbell Snatch 35/25 15 Burpee Box Jump Overs 24/20 20 Alternating Dumbbell Snatch 35/25 15 Burpee Box Jump Overs 24/20 30 Alternating Dumbbell Snatch 35/25 15 Burpee Box Jump Overs 24/20 40 Alternating Dumbbell Snatch 35/25 15 Burpee Box Jump Overs 24/20 50 Alternating Dumbbell Snatch 35/25 15 Burpee Box Jump Overs 24/20 Scale as needed. Accessory: 2) Monostructural…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: Down Dog Hold + 10 Dynamic Calf Stretch 5 PVC Pass Through 60 seconds Ski/Bike/Row/Run 10 Lateral Lunges 10 Banded Pull Aparts Increase the tempo on your machine/run each round to get your HR up. 1b) 15:00 – 45:00 – Every 6:00 x 5 sets: 50 Double-unders 21 Single Arm Dumbbell Overhead Lunges 35/25 250m Ski or Row/500m C2 Bike/600m Assault Bike/200m Run 15 Wall Balls 14/8 250m Ski or Row/500m C2 Bike/600m Assault Bike/200m Run 9 Dumbbell Box Step-ups 35/25 @ 24/20 For the Overhead Lunge this is just a single Dumbbell. We encourage you to switch which side you hold on from set to set. Step-ups are done with the Dumbbells in the Farmers Position. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE