Category: Power

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 5 Snatch Grip Deadlift 10 Lunges Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: Sets 1-5 (11:00 – 18:30) – 5 Deadlifts @ 50-60% Sets 6-10 (18:30 – 26:00) – 2x 3-Position Clean Pull (Hi-Hang, Knee, Floor) For the Deadlifts set the bar dead on the floor each rep. These should be “light” and comfortable, de-load from the last 7 weeks. For the 3-Position Clean Pull, use a moderate load and focus on using this as a way to learn and establish proper positions for the Clean. Build loading as deemed fit. 1c) 26:00 – 32:00 – Every 1:00 x 6 sets: 10 Goblet Good Mornings Load as deemed fit. Focus on position…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 Pause Scapula Pull-ups + 10 Hollow Rocks Station 3 – 3-5 Inchworm + Push-up Station 4 – 10 Alternating Lunge + Samson Stretch Focus on clean positions and good activation. Pick-up the tempo on the machine the 2nd round to get your heart rate up a bit. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 5-10 Toes-to-bar This is meant to be an opportunity to work on developing your Toes-to-bar. If you don’t have them yet, than work on developing capacity and ability in either the Knees-up, or Knees-to-Armpits variation…whatever movement patter you’re working with, make sure it’s one that you can kip. Pick a rep count you can maintain for all 7 sets. 1c) 20:00 – 30:00 – Every 2:00 x 5…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 3x 3-Position Clean Pulls (Floor, Knee, High-Hang) Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Calories Ski/Bike/Row 15 Burpee Lateral Bar Hops 15 Hang Squat Cleans 45/35 Push the tempo and work for a high effort interval. Earn your rest. 1c) 30:00 – 40:00 – Every 1:00 x 10 sets: Set 1 – 10 Kettlebell Upright Rows Set 2 – 5/side Single Arm Dumbbell Rows Alternate between the two movements each minute. Start at a moderate load and build as heavy as deemed fit. 1d) 40:00 – 45:00 – 5 minute AMRAP: 10 Front Rack Sotts Press 10 Bent Over, Supinated Rows 10 Barbell Bicep Curls A little accessory work to finish things out. Keep…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side Lateral Plate/Box Jumps 10 Table Top Up/Downs 10 Banded Face Pulls 5/side Dumbbell Overhead Squat Take your time if you have any tight positions. Sub the Overhead Squat for a Front Squat if you have issues in the Overhead position. 1b) 11:00 – 21:30 – Every 1:30 x 7 sets: 5 Back Squats @ 50-60% Keep the loading light, and lighter then prescribed percentages depending on how you feel. You’ve had 3 weeks of pushing heavy, high effort sets, enjoy the lighter Squats and focus on making each rep as perfect as possible. 1c) 22:00 – 30:00 – Every 1:00 8 sets: Set 1 – 16 Alternating Jumping Lunges Set 2 – 10 Dumbbell Stiff Leg Deadlifts Alternate between the two stations. Focus on these movements should be on good position and activation, not loading. Be…