Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up-Downs 10 Alternating Box Step-ups 20 Glute Bridge-ups Get things firing and get yourself warm. 1b) 10:00 – 12:00 – Every 1:00 x 12 sets – Max Reps: Station 1 – D-Ball Box Step-ups 40/30 @ 24/20 Station 2 – D-Ball On Shoulder Squats 40/30 Station 3 – Lateral Box Jump, Step Down 24/20 Station 4 – 30 Second Wall or Rig Sit Hold Starting with some legs conditioning today and finishing with your strength oriented work. For the Step-ups Ball is held in the Bear-Hug position. For the Squats, Ball is held up on the Shoulder, switch sides at 30 seconds into the round. For the Box Jumps perform 30 seconds worth moving one direction, then spin and jump the other direction. Wall-Sit Hold is just for 30 seconds, then you get…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Deadbugs 10 Kettlebell Romanian Deadlifts 10 Banded Face-pulls 5 Scapula Pull-ups Get yourself moving and some blood flowing. 1b) 10:00 – 20:00 – Every 5:00 x 2 sets: 10 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings 35/26 5 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings 35/26 Use assistance as needed. Goal stimulus here is for athletes to perform the fist 10 Pull-ups unbroken, if you can’t do that, add a little assistance as needed. Athletes should have the better part of 2 minutes rest or more in each of these rounds if scaled appropriately. Swings should also be entirely unbroken. 1c) 20:00 – 45:00 – Every 5:00 x 5 sets – 4 minute AMRAP – 1 minute Rest: 15 D-Ball Over the Shoulder 70/50 15 Ring Rows 10 D-Ball Over the Shoulder 70/50…

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Seated Banded Protraction + 10 Seated Banded Upright Rows Station 3 – 5 Banded Steps Right/Left x 2-3 Cycles Increase the pace on the machine each round to get your heart rate up and your body awake. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 3 Hi-Hang Power Cleans Skill work for those newer to Olympic Lifting, focus on your positions and making sure you are keeping your torso vertical. If you’re more proficient with this movement, build the loading as deemed appropriate. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 20 Alternating Double Kettlebell Front Rack Lunges Pick a loading that you can be consistent through the 5 sets. Athletes choice to forward or reverse step. 1d) 36:00 – 45:00 –…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Slow Air Squats w/Plate Held Out Front Station 3 – 3-5 Inchworm + Scapula Push Up Station 4 – 8/side 1/2 Kneeling Dumbbell/Kettlebell Strict Press Station 5 – 20 seconds /side Samson Stretch Get yourself moving and warm. Increase the effort on the 2nd round on the machine to get your heart rate up. Spend additional time as needed on any areas that might feel a little tight from the last two days. 1b) 15:00 – 27:00 – Every 1:30 x 8 sets:  30 seconds Front Plank Hold + 3 Push Press Goal stimulus here is for you to be working on lifting heavyish under some pre-fatigue. The Plank should be done from the Hands, not Forearms, to further tax the triceps and shoulder….