Category: Power

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 5 Dumbbell/Kettlebell Upright Rows + 10 Goblet Good Mornings Station 2 – 40 seconds Ski/Bike/Row Station 3 – 5/side Half Kneeling Dumbbell Strict Press Station 4 – 40 seconds Ski/Bike/Row Station 5 – 30 Hollow Rocks Get yourself warm. Pick-up the tempo each time your on the machine to get your Aerobic system good and warm for the workout. 1b) 15:00 – 25:30 – Every 1:30 x 7 sets: Sets 1-3 – 5 Bench Press @ 40% Sets 4+5 – 5 Bench Press @ 50% Sets 6+7 – 5 Bench Press @ 60% Same as Monday, enjoy the de-load, work through perfect position and range of motion and make the sets nice and clean. 1c) 26:00 – 45:00 – 19 minute AMRAP: 100 Double-unders 60 Burpees 50 D-Ball Squat Cleans 50/40 40…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 5/side Single Leg Kettlebell Romanian Deadlift 1 Snatch Pull + 1 Power Snatch + 1 Snatch Push Press + 1 Snatch Push Jerk Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 12:00 – 24:00 – Every 1:00 x 12 sets: Station 1 – 10 Bent Over Snatch Grip Rows Station 2 – 5/side Single Arm Dumbbell Clean High-Pull Lots of pulling positional work today. Focus on good engagement with your lats in both pulling and positioning the bar close to your body. On the High-Pulls take a brief pause/reset on the floor between each rep. Focus on getting full extension through legs, hips, ankles, before following through with the arm pull on the Dumbbell. 1c) 25:00 – 35:00 – 10 minute AMRAP: 20 Dumbbell Hang Power…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bride-ups w/Mini Band 5 Front OR Back OR Goblet Squats Get yourself moving and those hips opened up. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets – Back Squat: Sets 1-4 (10:00 – 16:00) – 5 Reps @ 40% Sets 5-7 (16:00 – 20:30) – 5 Reps @ 50% Sets 8-10 (20:30 – 25:00) – 5 Reps @ 60% De-load week on your main barbell lifts. Use this an opportunity to get some volume in at light-to-moderate loading with a focus on making every rep as pristine as possible. We will be doing a second cycle of this that we will start next week. Don’t go heavier than the prescribed percentages, you’ve hit heavy, and high effort max reps sets the last 3 weeks, give your…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 Seconds Cardio Station 2 – 10 Scapula Push Up+ Shoulder Tap Station 3 – 20 Alternating Toe-Ups Work to push the intensity up each round on the machine to get yourself warm. 1b) 14:00 – 39:00 – Every 1:00 x 25 sets: Station 1 – Ski/Bike/Row Station 2 – Alternating Dumbbell Plank Rows 35/25 Station 3 – D-Ball Over the Shoulder 70/50 Station 4 – Push-ups Station 5 – Rest Max reps at each station. We know the gymnastics, station 4 will break down as you fatigue, try and set the other 3 movements at a capacity that you can work for most if not all of the 60 seconds in the round. 1c) 40:00 – 45:00 – AQAP: 50 Alternating Single Arm Dumbbell Squat Cleans 35/25 *Every Drop Perform 5…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm + Push Up 10 Air Squats  15 Kettlebell Romanian Deadlifts Smooth and clean positions, use the squat as a dynamic stretch and focus on pushing your depth to open up your hips and back. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets – Deadlift: 2 sets of 5 @ 75% 2 sets of 3 @ 85% 1 sets of 1 @ 95% 1 set of Max Reps @ 95% Reference past weeks for loading and direction in your sets. Sets are all set Dead on the floor, except for last set should be performed as a Touch-and-Go set. Max Reps set should be 2+ reps today, if you can’t get there you’ve worked to heavy through this cycle, be mindful of that when we reset for a second cycle of this program….