Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 6/side Pause Shoulder Plank Taps 6 Alternating Barbell/PVC Romanian Deadlifts 6 PVC Shoulder Pass Throughs 6 Wide Stance Air Squats Get things moving and opened up. Take your time, especially if you’re feeling tight from yesterday. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Clean Pull + 1 Clean High-Pull + 1 Muscle Clean Use this as an opportunity to work on your initial pull and positioning, focusing on executing your “jump” at the proper time and not too early. Build loading as deemed fit. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 1 Halt At Knee Clean Pull + 1 Hang Power Clean Continue to build loading from Part B. For the Halt, pause at the Knee for 2-3 seconds before following through to finish the lift. 1d) 33:00 – 45:00 –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Russian Kettlebell Swings 10 Air Squats 5 Burpees Right into the workout today so you’ve got a fully dynamic warm-up. Load as deemed fit for the Swings and get your body ready to go. 1b) 10:00 – 45:00 – “Hawks” – AQAP: 1000m Row/Ski or 2000m C2 Bike or 2500m Assault Bike 50 Deadlifts 115/75 50 Thrusters 45/35 50 Box Jumps 24/20 50 Burpees 50/side Alternating Plate Overhead Lunges 25/15 100 Double-unders Scale as needed. Hard to believe it’s been 10 years since such we lost such an awesome person. A best friend, adventurer, competitor, and all around awesome man who is still sorely missed and always remembered. Get after it today, and remember, you get to do this, no one is forcing you to do it. Accessory: 2) Weightlifting – Every 1:00 x 14 sets:…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Box Step-ups 10 Dumbbell Romanian Deadlifts 5 Burpees 3 Inchworm w/Push-up Increase or add loading to Step-ups and RDL’s through each round as deemed fit. 1b) 12:00 – 24:00 – 12 minute AMRAP: 9 Push-ups 6 Dumbbell Hang Power Cleans 35/25 3 Dumbbell Box Step-Overs  35/25@ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1c) 27:00 – 36:00 – 9 minute AMRAP: 18 Push-ups 12 Dumbbell Hang Power Cleans 35/25 6 Dumbbell Box Step-Overs 35/25 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1d) 39:00 – 45:00 – 6 minute AMRAP: 36 Push-ups 24 Dumbbell Hang Power Cleans 35/25 12 Dumbbell Box Step-Overs 35/25 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. Accessory: 2) Weightlifting – Every 2:00 x 7 sets: 3-Position Squat Clean (Floor, Low Hang,…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Banded Monsters Steps, Right, Left, Front, Back 5 Pause Goblet Squats 20 Glute Bridge-ups Keep the mini-band on around the knees during the Glute Bridge-ups. 1b) 11:00 – 29:00 – Every 2:00 x 9 sets: Sets 1-3 (11:00 – 17:00) – 7 Front Squats + 7 Strict Chin-ups Sets 4-6 (17:00 – 23:00) – 5 Front Squats + 5 Strict Chin-ups Sets 7-9 (23:00 – 29:00) – 3 Front Squats + 3 Strict Chin-ups Start around 50-60% of your 1RM Front Squat and build as deemed fit. For the Chin-ups add load or add assistance as deemed fit. 1c) 33:00 – 45:00 – 12 minute AMRAP: 21 Overhead Squats 65/45 15 Ring Rows 9 Toes-to-bar Scale as needed. Accessory: 2) Monostructural Conditioning – Row: A – Every 1:00 x 10 sets – 20 seconds Easy > 20…