Category: Power

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm w/Push-up Station 2 – 5 Deadlifts + 5 Clean High-Pulls + 5 Hang Power Clean Station 3 – 40 seconds Ski/Bike/Row Increase tempo on the machine each round to get your heart rate up. 1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 2 Speed Deadlifts @ 50% of 1RM Focus on moving the bar fast. Set the bar Dead on the floor and reset your hips between lifts. 1c) 24:00 – 31:00 – 7 minute AMRAP: 20 Dumbbell Hang Power Cleans 35/25 10 Calories Ski/Bike/Row Dumbbell loading should allow for unbroken sets to start. 1d) 34:00 – 45:00 – 11 minute AMRAP: 3 Deadlifts 115/75 3 V-Ups 3 Burpees Workout is 3+3+3, 6+6+6, 9+9+9 until 11 minutes is up. No Accessory work will be programmed for Saturday’s during the…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 100 Single-unders 5 Table Top Up-Downs w/Pause 10 Scapula Push-ups 20 Banded Face-Pulls Get some blood flowing and those shoulders prepped for the day. 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: Sets 1+2 (12:00 – 16:00) – 7 Push Press + 5/side Single Arm Kettlebell/Dumbbell Row Sets 3+4 (16:00 – 20:00) – 5 Push Press + 5/side Single Arm Kettlebell/Dumbbell Row Sets 5+6 (20:00 – 24:00) – 3 Push Press + 5/side Single Arm Kettlebell/Dumbbell Row Warm-up to a starting load for the Push Press and work to build loading each set as deemed fit. For the Row, try to pick a loading that will be tough from the start and work to maintain the reps/loading through the course of the 6 sets. 1c) 24:00 – 31:00 – Every 1:00 x 7 sets: 1/side…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Squat Hold w/Reach Overhead 10 Alternating Shoulder Plank Taps 10 Alternating Bird Dogs 10 Wall Balls Get some blood flowing and your positions opened up. 1b) 12:00 – 33:00 – Every 1:00 x 21 sets: Sets 1-7 (12:00 – 19:00) – 5 Close Grip Bench Press Sets 8-14 (19:00 – 26:00) – 5/side Half Kneeling Single Arm Kettlebell Press  Sets 15-21 (26:00 – 33:00) – 10 Dumbbell Skull Crushers + 10 Hollow Rocks For each movement start with loading you can at least maintain or build upon. For the Skull Crushers, ideally this is a Dumbbell in each hand. If you don’t have light enough Dumbbells perform with a single Dumbbell with one hand on each head. 1c) 35:00 – 45:00 – Every 1:00 x 10 sets: Station 1 – 15 Thrusters 65/45 Station 2…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2 Inchworms + 6 Burpees Station 2 – 10 Kettlebell Deadlifts + 10 Russian Swings Station 3 – 4 Snatch High-Pull + 4 Muscle Snatch + 4 Snatch Drop to Power Increase loading each round on the Kettlebell as deemed fit. Use a Barbell or PVC pipe based on skill/ability. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 6 Burpee Lateral Bar Hops + 3 Sumo Stance Deadlifts Start with moderate loading on the Deadlift and work to build to a heavy set for the day…remember your heaviest set doesn’t have to be your last set. If you peak before your 10th set, which you likely should, try and pull back to 85-90% of your day’s heaviest for your remaining sets. Set the bar Dead on the floor each…