Category: Power

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10/side Kettlebell/Dumbbell Serratus Punch Station 3 – 20-30 second Hollow Hold Station 4 – 5-10 Dumbbell Z-Press Increase intensity each round on the machine, and work to increase the loading on the Z-Press each set…starting light, higher reps, and building into a moderate load at lower reps by the 3rd cycle through. 1b) 17:00 – 24:00 – Every 1:00 x 7 sets: 3 “Speed” Strict Press Use a loading that is on the lighter side and focus on maximal speed on the way up on each rep. Focus should be on speed of the Barbell over the loading. 1c) 25:00 – 35:00 – Every 2:00 x 5 sets: 5 Push Press Start around 60% of your 1RM and build as heavy as deemed fit. 1d) 35:00 –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Banded Bent Over Lat Press Down 5 Clean Pulls 5 Front Squats Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 10 Hang Power Cleans 95/65 20 Ball Slams 30/25 Calories Ski/Bike/Row Scale as needed. We want you having around a minute of rest. Push this as a high effort interval, recover, and try and repeat matching your pacing/times. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Strict Chin-ups 15 Alternating Dumbbell Plank Pass Throughs 35/25 20 Russian Kettlebell Swings 35/26 Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 1 mile Easy Warm-up B – 5K Run Performed As – 5 sets of – 800m @ 5K Pace/200m @ Active Recovery C – 5-10…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat/Tri Stretch Then AMRAP… 10 Alternating Quad Stretch 10 Alternating Toe-ups 10 Alternating Cossack Lunges 10 Pause Air Squat w/Small Plate In Front Get your legs active and your hips open, lots of squatting patterns today. 1b) 12:00 – 24:00 – Every 3:00 x 4 sets: 8 Non-Stop Front Squats + 10 Jumping Medball Squats +  Remaining Time Easy Pace Box Step-ups For the Non-Stop squats these are performed with NO pausing at the top of the movement, be strict on this and only work as heavy as you can maintain that. Start around 50% of your 1RM. Upon completing the Front Squats immediately transfer to the Jumping Medball Squats. Medball should be light with an emphasis on range of motion in the bottom of the Squat and the Jump at the top. Remaining…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 PVC Pass Through + 10 Behind the Neck Snatch Grip Strict Press Station 3 – 10 Alternating Lateral Lunges w/Pause Increase the tempo on the machine each round to get your heart rate up and get your body warm. 1b) 15:00 – 45:00 – 30 minute AMRAP: 1200m Assault Bike or 1000m C2 Bike or 500m Row/Ski  15 Push-ups 30 Abmat 45 Air Squats Scale as needed. Accessory: 2) Secondary Conditioning – Least Desired Machine: 40 minutes Max Calories Use the machine you like the least and get after it. 3) Weightlifting – Snatch Balance: 7 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Gymnastics – 5 sets of: 5 Bar Pull-Overs + 5 Strict Pull-ups Rest 90-120 seconds between…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Squat Hold + Reach Overhead 5 Power Snatch Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 3:00 x 3 sets: 30 Touch-and-Go Deadlifts Stimulus we’re after today is working on your barbell cycling conditioning. Loading should be on the light to moderate end, 30-40% of your 1RM. Feel free to start lighter and build or pick a weight and keep it fixed for all 3 sets. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 2 Hi-Hang Power Snatch + 2 Overhead Squats For newer athletes this is meant to be skill/position work, you may be working as light as a PVC pipe. If you’re a little more familiar with the movements start with an empty barbell,…