Category: Power

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 minute Ski/Bike/Row Buy-In Then…AMRAP 20 Band Pull-Aparts 5/side Kettlebell Windmills 5 Pause Scapula Pull-ups Build your pace on your machine each minute to get your heart rate up. Focus on good clean positions and activation through the rest of the movements. 1b) 12:00 – 27:00 –Every 2:30 x 6 sets – Bench Press: 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. Max Reps set should be 2+ reps today, if you can’t get there you’ve worked to heavy through this cycle. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 20-30 second Ring Dip Support Pick a loading/resistance you can maintain for all 5 sets. 1d) 35:00 – 45:00…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Banded Face Pulls Station 3 – 3x Halting Snatch Deadlift + Halting Hang Power Snatch + Overhead Squat 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: Sets 1-3 (11:00 – 15:30) – 8/side Single Arm Dumbbell Row Sets 4-6 (15:30 – 20:00) – 5 Strict Chin-ups + 10 V-ups Pick efforts/loads you can either maintain or build upon. 1c) 23:00 – 32:00 – 9 minute AMRAP: 9 Hang Power Snatch 65/45 30 Double-unders Double Met-con today. Goal is to get you comfortable Snatching under fatigue, focus on Snatch movement quality first and foremost, speed of movement second. 1d) 36:00 – 45:00 – 9 minute AMRAP: 20/15 Calories Ski/Bike/Row 15…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up/Down 5/side Worlds Greatest Stretch 5 Pause KB/DB Goblet Squat Get things opened up and your body ready to go. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets – Back Squat: 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. Max Reps set should be 2+ reps today, if you can’t get there you’ve worked to heavy through this cycle. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Dumbbell Farmers Split Squat w/Band Focus on positioning and movement quality first, loading second. 1d) 37:00 – 45:00 – 8 minute AMRAP: 15 Deadlifts 75/55 12 Hang Power Cleans 75/55 9 Alternating Front Rack Lunges 75/55…

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Quad Stretch 10 PVC Pipe Pass Throughs 10 Scapula Push Up + Reach For Opposite Foot Get yourself warm and moving. 1b) 15:00 – 45:00 – 30 minute AMRAP: 50/40 Calories Ski/Bike/Row 40 Box Step-ups 24/20 30 Russian Kettlebell Swings 35/26 20 Push-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Outdoor Hike/Walk: 60 minutes Get outside and get some fresh air. Throw on a weight vest or backpack if you want. 3) Olympic Lifting – Overhead Squat: Establish a 1RM for the Day Don’t spend more than 20 minutes on this. Taken from the rack. 4) Gymnastics – Freestanding Handstand Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Trunk – GHD Sit-ups: 3 sets of 20-30 Reps Rest 90-120 seconds between sets. 6) Posterior Accessory – Reverse Hyper: 5 sets…