Category: Power

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Alternating Plank Shoulder Taps 15 Russian Kettlebell Swings  10 Band Pull-Aparts 1 minute Ski/Bike/Row Increase pace and intensity each round as deemed fit to get yourself good and warm. 1b) 12:00 – 30:00 – Every 2:00 x 9 sets: Sets 1-3 (12:00 – 18:00) – 10 Close Grip Bench Press Sets 4-6 (18:00 – 24:00) – 7 Close Grip Bench Press Sets 7-9 (24:00 – 30:00) – 5 Close Grip Bench Press Warm-up to around 50-60% of your 1RM. Work to build through each set of reps. Set your “Close Grip” at the same width you would use for a Pull-up. 1c) 32:00 – 38:00 – 6 minute AMRAP: 12 Deadlifts 135/95 12 Dumbbell Push Press 35/25 Scale as needed. 1d) 39:00 – 45:00 – 6 minute AMRAP: 36 Double-unders 24 Deadlifts 65/45 12 Burpee Lateral Hops…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 1 Inchworm + 5/side Worlds Greatest Stretch Station 2 – 5 Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Overhead Squat Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 5 Snatch High-Pulls Power programming today is focused on learning some of the pieces and most basic movement patterns of the Snatch. If you can do everything we’re doing today then it’s just a matter of piecing things together. Keep the weights light and focus on hitting proper positions. Reset on the floor between each rep. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 5 Hi-Hang Power Snatch Again keep the loading at a point you can…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Table-Top Up-Downs 10 Hanging Hollow Rocks 15 Air Squats 30 seconds Pogo’s Focus on good range of motion and position. On the Pogo’s really focus an emphasize on the jump/bounce coming entirely from the Feet/Ankles/Calves, don’t bring the Hip Flexor into the equation. 1b) 11:00 – 25:00 – Every 2:00 x 7 sets: 5 Box Jumps + 5 Front Squats Pick a box height that you can maintain through the course of the 7 sets. For the Front Squats start around 60% of your 1RM and build as heavy as deemed fit for the day. 1c) 27:00 – 34:00 – Every 1:00 x 7 sets: 5-10 Push-ups + 10-20 second Front Plank Hold This is an opportunity to work on really clean, nice Push-ups. Sport/Comp are working on Ring Dips/Holds if Push-ups are easy for you….

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Russian Kettlebell Swings 10/side Staggered Stance Good Mornings 5 Cat Cows 5/side Alternating Scorpions Get those Hamstrings and Back ready to go. Increase the tempo on the machine each round to get your cardiovascular system prepped and ready. 1b) 15:00 – 27:00 – 12 minute AMRAP: 21 Deadlifts 135/95 15 Burpee Lateral Bar Hops 9 Calories Ski/Bike/Row Scale as needed. 1c) 27:00 – 35:00 – Every 1:00 x 8 sets: 10 second Sprint Ski/Bike/Row Be mindful there is no transition from Part B to C. Get after these and go as hard as you can for the 10 seconds window. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Dumbbell Hang Power Cleans 35/25 30 Double-unders Scale as needed. Loading should allow unbroken sets for the Hang Power Cleans. Accessory: 2) Monostructural Conditioning – Assault…