Category: Power

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-Up 5 Kettlebell Pause Upright Row 10 Bent Over Flyes 50 Single-unders Take your time, use light weights, and focus on establish good positions on all movements. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 25 Double-unders 20-30 second Handstand Hold 25 Double-unders 5-10 Push-ups Pick efforts you can maintain for all 5 sets. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: 3 Push Jerk For newer athletes, keep the weight light, focus on skill and positioning, make sure your foot work is dialed in as well as your Overhead position. For those more experienced/comfortable with the movement, build loading as deemed fit. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Dumbbell Plank Rows 35/25 10 Box Jumps 24/20 10 Dumbbell Push Press 35/25 10 Box Jumps 24/20 Scale as needed….

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Alternating Deadbug w/Plate Overhead Station 2 – 30 second PVC Front Rack Stretch On Box/Bench Station 3 – 3-5 Inchworm + Pause Scapula Push-up Focus on holding good positions and getting things stretched out. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 3 Hang Power Cleans If you’re a newer athlete treat this as a skill session, even tick up the reps if you’re working super light, and work on the movement pattern…remember if the skill isn’t there first, you’ll never be able to do it heavy or proficiently in a conditioning piece. If you’re more developed with this movement, building loading as deemed fit. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets: 5 Strict Pull-ups You’re kipping in your workout, so let’s work on developing some…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Lateral Banded Steps (Ankle Height) 5 Front/Back Banded Steps (Ankle Height) 10 Glute Bridge Ups Take your time and focus on good position and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Tempo Back Squats (2.1.2) Start at a comfortable load and build each set as deemed fit. 2 seconds down, 1 second hold, 2 seconds up. Hold to the tempo first, loading second. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 7 Front Squats Load as heavy as deemed fit. Barbell taken from the floor. 1d) 25:00 – 30:00 – 5 minute AMRAP: 10 Barbell Good Mornings 10 V-Ups Scale as needed. Focus on position and activation first, loading/speed, second. 1e) 35:00 – 45:00 – 10 minute Up Ladder: 3 Burpees 3 D-Ball Over the Shoulder 70/50 Workout goes 3+3, 6+6,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Kettlebell Deadlifts 10 Air Squats Get some blood flowing, work on picking up the tempo on the Deadlifts and Air Squats each round to get your heart rate up a little. 1b) 10:00 – 45:00 – AQAP: 10 rounds of… 7 Burpees 7 Ring Rows Then…10 rounds of… 3 Power Clean + Push Jerk 45/35 2 Hang Power Snatch 45/35 1 Overhead Squats 45/35 Then…10 rounds of… 12/9 Calories Ski/Bike/Row 24 Air Squats Scale as needed. Have fun, don’t get lost on your rounds. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minutes Easy Warm-up B – 7 sets of – :30 Hard/:30 Active Recovery C – 7 sets of – 2:20 Moderately Hard/:40 Active Recovery Rest 2 minutes between Part B and C. Work for hard, but maintainable efforts. 3) Weightlifting…