Category: Power

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Double Dumbbell Serratus Punch 10 Banded “No Money’s” 5/side Single Arm Dumbbell Split Jerk Get those shoulders warm and prepped. Increase Dumbbell loading through your rounds as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 5/side Half Kneeling Dumbbell Strict Press + 10 Lying Medball Chest Throw Start with a moderate load for the Dumbbell and build as deemed fit. Keep the weight fixed for the Medball Chest Throw and focus on being as explosive as possible. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 5 Push Press Start with a moderate load and build to a heavy set for the day. This should be performed from the rack. 1d) 28:00 – 37:00 – Every 1:30 x 6 sets: 10-20 second Ring Dip Support + 20-30 second Hollow Hold Pick time…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5 Inchworm + 4 Alternating Reach For Opposite Foot Station 2 – 5 Box Jump + 5 Snatch Pulls + 5 Snatch Push Jerk Pick a PVC or Barbell for warm-up based on your abilities. For the Box Jumps focusing on jumping as high as possible, land standing as tall as possible and get those hips firing. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 15 Russian Kettlebell Swings Station 2 – 5/side Single Leg Kettlebell Romanian Deadlift Pick loading that you can either maintain or build upon. Alternate Stations each minute. For the Romanian Deadlifts perform all reps on 1 side before switching to the other…focus on stability, balance, control and coordination first, loading second. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 3…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Arm Table Top Up/Downs + Rotation 5 Front Squats 5 Strict Press 5 Clean Pulls Use a PVC Pipe or Barbell based on what you’re comfortable for the warm-up. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Cals Cardio 12 Box Jumps 24/20 9 Front Squats 115/75 6 Shoulder-to-Overhead 115/75 Loading that you are using should be something that is difficult but ideally something that you can perform the movements unbroken with. Feel free to increase the loading each round as deemed fit. 1c) 35:00 – 45:00 – 10 minute AMRAP: 30 Double-unders 12 Ring Rows 9 Shoulder-to-Overhead 75/55 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – Every 1:00 x 10 sets – 10/8 Calories B – 5 x 5000m – Rest 3 minutes C – 5-10 minutes Easy…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Dumbbell Suitcase Deadlift + 5/side Single Arm Dumbbell Push Press Station 3 – 10 Scapula Pull-ups + 10 Hollow Rocks Increase tempo on the machine and loading on station 2 each round as deemed fit. 1b) 15:00 – 45:00 – 30 minute AMRAP: 40 Calories Ski/Bike/Row 40 Single Arm Dumbbell Devils Press 35/25 30 Calories Ski/Bike/Row 30 Knees-up 20 Calories Ski/Bike Row 20 Dumbbell Power Cleans 35/25 10 Calories Ski/Bike/Row 10 Strict Pull-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Run: 60 minutes @ Easy Pace Get outside if you can. 3) Weightlifting Battery – AQAP: 21 Squat Cleans 185/135 15 Squat Snatch 185/135 9 Thrusters 185/135 Scale as needed. 4) Gymnastics – Strict Chest-to-bar Pull-up: 7 sets of 5 Rest 2-3 minutes between sets. Load…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 3 minutes Ski/Bike/Row Then…AMRAP… 5/side Staggered Stance Air Squats 10 Alternating Plank Up Downs 10 Good Mornings 5 Squat-Stand-Squat-Stand Drill Increase the intensity on the machine each minute you’re on it. Good Mornings can be done with just bodyweight or any item you’d like, Barbell, Medball, Dumbbell, etc. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 12 Back Rack Alternating Lunges + 10-20 Hollow Rocks Start at a moderate load and build each set as deemed fit. Athletes choice to forward (anterior biased) or reverse step (posterior biased), think about what you need as an athlete. Establish a heavy set for the day. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 10/side Dumbbell Single Arm Overhead Box Step-up Pick a load you can at least maintain, or build upon. Ideally the goal is…