Category: Power

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5/side Open/Close Book 10 Alternating Deadbugs 5 Clean Hang High Pull 5 Hang Power Clean Atheltes in Move/Power us a PVC Pipe, athletes in Sport/Comp use a Barbell for warm-up. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets:  4 Strict Pull-ups + 6 Barbell Upright Rows + 8 Seated Pause Banded Rows Perform this piece as a Tri-set moving from one movement directly into the next. Use assistance or add loading to the Pull-up as deemed fit. For the Upright Rows perform these today with hands touching on the Barbell. For the Banded Rows, slap a band around the rig and perform these just holding the band seated on the floor. Pause the chest/sternum for 1 second on each rep. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 5/side Half Turkish Get-ups Start…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass Through 10 Table Top Up/Downs 5/side Single Arm Banded Overhead Squat w/Pause Use a light enough band tension that allows you to focus on nice positioning. If you don’t have the mobility for this than perform a single arm banded Front Squat. 1b) 10:00 – 27:30 – Every 2:30 x 7 sets – Back Squat: 3 sets of 5 @ 65% 2 sets of 5 @ 75% 1 set of 5 @ 85% 1 set of Max Reps @ 85% (60 second cap on the work window) We will be repeating a second wave of this cycle for the next 4 weeks to finish out the year. If you didn’t work through this cycle last 4 weeks, no problem, great time to jump in and start at the prescribed percentages. For those who…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Air Squats 10 Kettlebell Romanian Deadlifts 10 Down Dog + Calf Stretch Start slow and pick-up your intensity through each round to get yourself good and warm. 1b) 15:00 – 45:00 – 30 minute AMRAP: 1000m Row/Ski OR 2000m C2 Bike OR 2400m Assault Bike Then…5 rounds of… 10 Dumbbell Deadlifts 35/25 15 Wall Balls 14/8 20 Box Jumps 24/20 Scale as needed. Be mindful that your legs will be sapped jumping onto the box, make sure you’re getting a good jump and picking up your legs as needed. Accessory: 2) Monostructural Conditioning – Ski Erg: 5000m Every 3:00 Perform 5 Strict Press @ 60% of 1RM Workout starts with the Strict Press. You may perform these from the rack. 3) Weightlifting – Every 1:00 x 20 sets: 1 Snatch Start around 60% of…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm + Push Up Station 2 – Glute Bride Hold + Plate/Ball Overhead Station 3 – 5 Hang Power Clean + 5 Push Jerk Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets – Deadlift: Sets 1+2 (11:00 + 12:30) – 5 @ 40% Sets 3+4 (14:00 + 15:30) – 5 @ 50% Sets 5+5 (17:00 + 18:30) – 5 @ 60% De-load week, enjoy the lighter weights. Set the bar Dead on the floor every rep. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 2 Hang Power Cleans + 2 Push Jerk Treat this as skill work if you’re still learning these movements. If you’re more comfortable with them use a moderate…