Category: Power

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2-3 Inchworm w/Push-up + 10 Hanging Hollow Rocks Station 2 – 5 Snatch Grip Deadlift + 5 Snatch Grip High-Pull + 5 Hang Power Snatch Station 3 – 40 seconds Ski/Bike/Row Pick-up the intensity on the Machine the second round to get your heart rate up. Use a Barbell or PVC Pipe for station 2 depending on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:00 x 12 sets: Station 1 – 8-15 Push-ups Station 2 – 3-5 Strict Chin-ups Goal here is to just get some nice clean bodyweight Push/Pull volume. Stimulus is to pick a quantity of reps that you can maintain in unbroken sets for the 6 cycles. Add assistance or loading to the Chin-up as deemed fit. 1c) 25:00 – 35:00 – Every…

WOD: 1a) 0:00 – 6:00 – 6 sets of :45 ON/:15 OFF: Station 1 – Ski/Bike/Row Station 2 – Squat Thrusts Station 3 – Double Dumbbell Overhead Hold Increase the intensity in the second round on the Machine and Squat Thrusts to get your aerobic system awake. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 7 Push Press Warm-up to a moderately tough starting load so that you work to get 5 solid working sets in. Build as heavy as deemed fit for the day. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 15 Dumbbell Floor Press + 15 Kettlebell Swings For this piece pick loads that are challenging but that you can maintain for all 5 sets. These are full American Swings, all the way overhead, assuming mobility allows. 1d) 33:00 – 45:00 – 12 minute AMRAP: 30 Alternating Dumbbell Hang Power…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP… 10 Banded Pull-Aparts 10 Plank Hold + Alternating Reach For Opposite Foot 5 Box Jump (Step Down) 5 Muscle Snatch + Snatch Balance Increase the tempo on the machine every 30 seconds to get your aerobic system awake. Use a Barbell or PVC Pipe for warm-up based on what is appropriate for you as an athlete. 1b) 12:00 – 27:00 – Every 1:00x  15 sets: Sets 1-4 (12:00 – 16:00) – 15 Box Jumps Sets 5-8 (16:00 – 20:00) –  5 Deadlifts Sets 9-15 (20:00 – 27:00) – 5 Deadlifts + 10 Box Jumps Use the first 4 sets to work on your Box Jump, skill, position, learning to rebound, etc. For the Deadlifts try and start around 60% of your 1RM and build as deemed fit. For the final piece pick…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Air Squats 20 Plank Alternating Shoulder Taps 30 Single-unders Get some blood flowing, use this as an opportunity to work on your positioning on the jump rope. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Jumping Air Squats + 5 Front Squats @ 60-70% Focus on really jumping high on the first movement. Transition from there directly to the Front Squat. Work to use the jump que from the first movement to help focus on your drive and speed out of the Front Squat. Work in the percentage range, don’t max out over that. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 6/side Deficit Curtsy Goblet Lunges Start with a small riser giving you about a 2″ Deficit, go up from there based on mobility and desire. Load with a…