Category: Power

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: 1 – 40 seconds Ski/Bike/Row 2 – 5/side Single Leg Romanian Deadlift w/Barbell or PVC Pipe 3 – 5-10 Box Jump (Step Down) 4 – 10 Scapula Push-ups + 10 Shoulder Plank Taps Get some blood flowing and those hips and back warmed up. 1b) 13:00 – 23:00 – Every 2:30 x 4 sets – Bench Press: 2 sets of 3 @ 70% 1 set of 3 @ 80% 1 set of Max Reps @ 90% Add the same loading that you added to last weeks sets, or use the same 1RM to do your percentages. Make use of the opportunity to use a spotter and get 1-2 overload reps. 1c) 23:00 – 32:00 – Every 2:30 x 4 sets – Deadlift: 2 sets of 3 @ 70% 1 set of 3 @ 80% 1…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Face Down Alternating Scorpions 10 Band Pull-aparts 5 Pause Overhead Squats, Back Squats or Goblet Squats   Pick the Squat variation based on the programming you are following. Take your time with the Scorpions and focus on range of motion and movement quality. 1b) 10:00 – 19:00 – Every 3:00 x 3 sets – Back Squat: 3 @ 70% 3 @ 80% Max Reps @ 90% You guys know the drill, add the appropriate loading based on last cycle. We are keeping the volume low today due to a workout coming on Wednesday, and we will be Bench and Deadlifting in Power tomorrow, so follow the Power workout today if that is the programming you’re following. 1c) 19:00 – 28:00 – Every 1:00 x 9 sets: 3/side Goblet Deficit Reverse Lunges Load as deemed fit. Focus on…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-5 Inchworm  w/Scapula Push Up + Shoulder Plank Tap + Calf Stretch Station 2 – 5/side Single Leg Romanian Deadlift Station 3 – 10 Hollow Rocks + 10 Good Mornings w/Bodyweight Take your time and get your positions opened up and your posterior chain warm and firing for the workout. 1b) 14:00 – 45:00 – 7 rounds AQAP: 300m Row/Ski or 600m C2 Bike or 750m Assault Bike 25 Air Squats 15 Hang Power Cleans 65/45 10 Strict Press 65/45 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 50 Calorie Easy Warm-up B – Every 2:00 x 10 sets – 10 second Max Effort Sprint C – 50 Calories Easy Cool-down Rest as needed between parts. For Part B record total calories peak wattage for each interval. 3) Secondary…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – 5 Scapula Pull-ups + 10 Medball Squats Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch Athletes in Move/Power use a PVC Pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 2:30 x 3 sets – Deadlift: 5 Reps @ 65% 5 Reps @ 75% Max Reps @ 85% Same as we’ve done through this week, add the same loading across all of your sets, or add it to your 1RM and re-calculate your percentages. First two sets should be done as set Dead. Last set should be done as Touch-and-Go reps, max unbroken number in a 60 second window. 1c) 21:00 – 45:00 – Every 6:00 x 4 sets: Sets 1 + 3 – AQAP:      …

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Tall Kneeling Single Arm Kettlebell Press Station 3 – 20 seconds/side Bird Dog Hold Increase intensity on the machine and loading on the Kettlebell each round as deemed fit to get you good and warmed up. 1b) 17:00 – 29:00 – Every 2:00 x 6 sets – Bench Press: 3 sets of 5 @ 65% 2 sets of 5 @ 75% 1 set of Max Reps @ 85% (60 second cap on the work window) Reference the last 4 week block for your reps/loading. Like we did Monday, pick a loading that you are either going to add to your 1RM to re-calculate your percentages, or add a fixed number to all of your sets from last time. This increase should be somewhere between…