Category: Power

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Face-Pulls 10 Banded Pull-Aparts 10 Banded Upright Rows 10 Scapula Pull-ups 10 Alternating Plank Up/Downs 30 seconds/side Dumbbell/Kettlebell Single Arm Overhead Support Focus on good activation on the banded movements and take your time with them. Increase the load on the Overhead Support through as you work through multiple rounds of this. 1b) 13:00 – 28:00 – Every 1:30 x 10 sets: Station 1 – 5 Barbell Floor Press + 10 Dumbbell Overhead Tricep Curls Station 2 – 16 Alternating Bent Over Dumbbell Piston Row Start with a moderate loading on the Floor Press and work to build the load each round as deemed fit. For the Row, establish a good Bent Over Position, as close to parallel with the floor as possible, initiate a row with 1 arm, as that arm comes back…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-up 3 Inchworm + Push-up 10 Table Top Up Downs 10 Air Squats 30 seconds Ski/Bike/Row Take your time with your first 3 movements, focusing on good range of motion and opening up positions For the Machine work to increase the tempo each round. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5 Thrusters + 5 Push Press + 30 seconds Easy Ski/Bike/Row The Thrusters and Push Press are to be performed as a complex. Start with a comfortable loading and build as deemed fit. Upon completing the complex of Thruster + Push Press move to your machine for 30 seconds at an Easy Pace/Active Recovery Pace. Focus on making the transition as quick as possible so you are getting the largest rest period possible on the back end. 1c) 30:00 – 45:00…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Pull-ups + 10 Hollow Rocks Station 2 – 5 Hang Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Snatch Push Press Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. Push the tempo the second round on the machine to get your heart rate up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 5-10 Strict Pull-ups Station 2 – 8 Deadlifts Start with loads/efforts you can at least maintain, or build upon for the Deadlifts. Perform the Deadlifts said dead on the floor every rep, NO T+G. For the Strict Pull-ups make an effort to pick an output that you can maintain for all 5 sets, don’t go too hard to start. 1c) 24:00…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Samson Stretch 1 minute Poop Squat Hold AMRAP Remaining time… 10 Air Squats 10 Alternating Curtsy Lunges 10 Russian Kettlebell Swings Get some blood flowing and really push your stretches to work to open up positions. Use assistance as needed for the Poop Squat hold, goal is to have feet together and pointed straight. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 5 Back Squats Start at a moderate load and build each set as deemed fit. Reference past weeks for loading, and really make an effort to warm-up to a solid opening weight so that you get 5 good working sets in. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 16 Goblet Alternating Lunges Load with a Medball, Kettlebell, or Dumbbell. Start with a moderate loading and build each set…