Power: Saturday, February 6th, 2021
WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Cossack Squats 10/side Single Leg Glute Bridge-up 10 Scapula Pull-ups Get some blood flowing, increase the tempo on the machine each round to get your heart rate up and prepped for the workout. Add any additional stretches/movements you might need if you have any extra tight areas. 1b) 15:00 – 45:00 – 30 minute AMRAP: 100 Calories Ski/Bike/Row 80 Air Squats 60 Alternating Dumbbell Plank Rows 35/25 40 Weighted Abmat Sit-ups 35/25 20 Strict Chin-ups Scale as needed. Use banded assistance as needed to maintain Chin-ups in a Strict fashion. Accessory: 2) Monostructural Conditioning – Run: 30 minutes You choose the pace. 3) Weightlifting – Every 3:00 x 5 sets: 7 Deadlifts + 5 Power Cleans + 3 Hang Power Cleans Performed as an unbroken Touch-and-Go complex. Start at a moderate load and…
Power: Friday, February 5th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Scapula Push-ups 5 Snatch Drops Snatch Drops should start by dropping to high power position, and ending with the 5th rep into a deep squat. Move/Power athletes use a PVC Pipe, Sport/Comp athletes use a barbell. 1b) 10:00 – 17:30 – Every 1:15 x 6 sets: 5 Hang Power Cleans Emphasis here should be skill work if this movement is new for you, or getting more proficient with your barbell cycling if this is something you are a bit more comfortable with. Start at a light load and build as deemed fit. You choose the Hang position based on where you feel you knee to work…Hi-Hang, Mid-Thigh, or Top of the Knee. 1c) 18:00 – 30:00 – Every 1:00 x 12 sets: 3 Box Jumps + 1 Deadlift We…
Move/Power/Sport: Thursday, February 4th, 2021
WOD: 1a) 0:00 – 14:00 – 2 rounds of: 2 minutes Ski/Bike/Row 1 minute Front Plank Hold 1 minute Table Hold 1 minute Hollow Hold 30 seconds/side Bird Dog Hold 30 seconds/side Side Plank Hold Performed on a running clock taking a total of 14 minutes, no additional transition time between movements….rest where and as needed. As always if you’re in the gym 4-6 days/week treat this as an Active Recovery day approaching the day’s work at easy to moderate intensity. 1b) 15:00 – 35:00 – 4 rounds of – 4 minute AMRAP/1 minute Rest: 30 Alternating Mountain Climbers 30 Russian Kettlebell Swings 30 Alternating Lateral Bounding Box Step Overs Max Calories Ski/Bike/Row Scale as needed. For the Lateral Bounding Step-Overs…start with one foot on the box and one on the floor, lateral to the box. From that position push off with both legs in…
Power: Wednesday, February 3rd, 2021
WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Banded Lat Press Downs 10 Scapula Pull-ups 10 Kettlebell Swings 1 minute Ski/Bike/Row Increase tempo, intensity, loads, each round as deemed fit to get yourself warm and moving. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 5-10 Strict Chin-ups Pick a rep range you can maintain for all 6 sets. Add assistance/loading as deemed fit. If you don’t yet have an un-assisted rep work to the bottom end of the rep range to get more of a strength stimulus. 1c) 24:00 – 36:00 – 12 minute AMRAP: 20 Double-unders 9 Toes-to-bar 9 Calories Ski/Bike/Row Work to push the pace and keep the intensity up. We know most athletes will start to fatigue and break down on the gymnastics works so work to keep the effort high on the Jump Rope and Machine. 1d) 39:00 –…
Power: Tuesday, February 2nd, 2021
*The Open is Coming. Read about our intramural event HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5x Inchworm + 2 Shoulder Plank Taps Station 2 – 15-20 Good Mornings (Band, Barbell, Goblet, Bodyweight) Station 3 – 40 seconds Ski/Bike/Row Get some movement and blood flowing. Push the tempo on the Machine to get your heart rate up. 1b) 11:00 – 31:00 – Every 5:00 x 4 sets: 15/12 Cals Ski/Bike/Row 15 Deadlifts 115/75 12 Burpee Lateral Bar Hops 9 Hang Power Cleans 115/75 Scale as needed. You should have at least an average of 60 seconds rest across your 4 sets. 1c) 36:00 – 45:00 – Every 1:00 x 9 sets: Station 1 – 10-15 Dumbbell Floor Press Station 2 – :30 second Plank Hold On Low Rings Station 3 – 15-20 Banded Tricep Push Down w/Negative On…
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