Category: Power

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Banded Pull Aparts 10 Alternating Bird Dog 5 Box Jump (Step Down) 5 Burpees Get some blood flowing, push the Burpee tempo as you work through each round to get your heart rate up. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: Set 1 – 7 Pause Kettlebell Romanian Deadlifts Set 2 – 7/side Kettlebell/Dumbbell Side Bends 4 sets of Movement 1, and 3 sets of Movement 2 . Load as deemed fit, Side Bends should be done HEAVY. 1c) 19:00 – 33:00 – Every 2:00 x 7 sets – Deadlift: 10-7-7-5-5-3-3 Start around 60% of your 1RM and build each set as deemed fit. Perform all sets as Touch-and-Go. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Hang Power Cleans 75/55 10 Burpee-to-Target Standard for Burpee-to-Target is something 6″ out of your reach,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cows 10 Alternating Lunges 15 Banded Good Mornings Take your time and focus on good range of motion and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 8 Back Squats Work to start around 60% of your 1RM to heavier and build from there. Establish a heavy set for the day. 1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 5/side Front Foot Elevated Goblet Split Squats Use choose the elevation. You can increase the difficulty of the movement each set by either increasing loading, or better yet, increasing the riser to bring you through a greater range of motion. 1d) 31:00 – 45:00 – 14 minute AMRAP: 50 Double-unders 30 D-Ball Bear Hug Squats 70/50 50 Double-unders 40 Dumbbell Box Step-Overs 25/15 @ 24/20 50 Double-unders 20 Dumbbell Front Squats 25/15 Scale…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Upright Rows 5 Scapula Pull Ups 5 Hollow/Rock Swings On The Bar 30 seconds Ski/Bike/Row Pick-up the intensity on the machine each round to get your heart rate up a little. If you’re at a station that doesn’t have a Pull-up Bar you can perform Hollow Rocks on the floor. 1b) 13:00 – 25:00 – 12 minute AMRAP: 8 Ring Rows 8/side Single Arm Dumbbell Push Press 24 Double-unders Scale as needed. Perform all reps on 1 side for the Push Press before switching to the other side. 1c) 27:00 – 39:00 – Every 1:00 x 12 sets: Station 1 – 10 Shoulder-to-Overhead 75/55> Station 2 – 8/side Single Arm Bent Over Kettlebell Row Station 3 – 5-10 Rolling V-Ups Pick efforts you can maintain for all 4 cycles through. For the Shoulder-to-Overhead try to…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Lying Open/Close Book 5/side Kettlebell Romanian Deadlifts 5 Snatch Balance Athletes in Move/Power use a PVC Pipe athletes in Sport/Comp use a Barbell. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets: Sets 1-4 (10:00 – 16:00) – 4 Clean High-Pulls Sets 5-8 (16:00 – 22:00) – 8 Romanian Deadlifts Sets 9-12 (22:00 – 28:00) – 12 Deadlifts Start with a moderate load and build through each set as deemed fit. For the High-Pulls keep the loading to something that allows you to get the bar up to your sternum area. For the normal Deadlifts perform these T+G. 1c) 33:00 – 45:00 – 1-2-3…8-9-10 – AQAP: Dumbbell Devils Press 35/25 Dumbbell Front Squat 35/25 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minute Easy Warm-up B – 10 sets of –…