Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Pause Glute Bridge Ups 5 Banded Pass Throughs 5 Wall Therapy Squats Take your time and get your hips open and Glutes firing. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Set 1-5 (10:00 – 20:00) – Back Squat – 2 sets of 5 @ 75% 2 sets of 3 @ 85%, 1 set of Max Reps @ 95% Set 6-10 (20:00 – 30:00) – 10 Pause Goblet Squats + 10 Goblet Good Mornings Reference past weeks for loading addition to your Back Squat. This will be the last Max Reps week, get after it and establish a solid Max Effort set. For the Goblet Squat and Good Morning, perform this as complex, using the same weight for both movements. Pause in the bottom of the…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Kettlebell Romanian Deadlifts 10 Scapula Pull-ups 10 Alternating Lunges Increase the tempo, and loading if you want, of your movements each round as you work through this 7 minute warm-up. 1b) 12:00 – 27:00 – 15 minute AMRAP: 50 Double-unders 50 Alternating Dumbbell Snatch 35/25 25 Knees-up Scale as needed. 1c) 30:00 – 45:00 – 5 sets of 2:00 ON/1:00 OFF: 10 Supinated Strict Pull-ups 20 Alternating Dumbell Front Rack Lunges 35/25 Max Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – 5 sets of – 3:00 @ Moderate + 1:30 @ Hard + :30 @ Walk C – 5 minute Walk/Cool-down Work for consistent efforts on Part B. Rest as desired between each part. 3) Secondary Met-con – Every 1:30 x 10 sets: 5 Paralette Handstand Push-ups…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Tall Kneeling Dumbbell Strict Press 15 Sumo Stance Good Morning Get some blood flowing and get your shoulders and hamstrings primed for the days work. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 3 Strict Press Performed from floor or the rack. Don’t try and max out, work at moderate loading, this is a short time domain, we would suggest working in the 55-75% range for all of your sets. 1c) 22:00 – 45:00 – “Bryant” – 23 minute AMRAP: 12 Power Snatch 65/45 23 Back Squats 65/45 12 Ring Rows Paying tribute to those we’ve lost today. Despite what has been a difficult time for many the last 9 months, remember that we are all alive, we get to experience whatever is going on in our lives, and we get…