Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-Ups + 5 Hollow Rocks/Swings 5 Wall Therapy Squats 10 Box Step-ups Get yourself moving and some blood flowing. 1b) 10:00 – 16:00 – 6 minute AMRAP: 5 Strict Pull-ups 10 Dumbbell Goblet Squats 50/35 Scale as needed.  1c) 17:00 – 23:00 – AQAP: Perform the rounds and reps you completed in Part B for time Try to complete the same workload you just did in the AMRAP for time. 6 minute cap to get it completed. 1d) 24:00 – 30:00 – 6 minute AMRAP: 5 Dumbbell Hang Power Clean 50/35 10 Single Arm Dumbbell Box Step-Overs 50/35 Be mindful of switching the hands you hold the Dumbbell with on the Step-Overs to not overtax your grip on one hand. Dumbbell is to be held in the Farmer’s position for the Step-Overs. 1e) 31:00 – 37:00 –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 5/side Single Leg Kettlebell/Dumbbell Romanian Deadlifts 5 Box Jumps Get yourself moving and those hips and back primed to pull and explode. 1b) 10:00 – 25:00 –Every 2:30 x 6 sets – Deadlift: 2 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) Power programming will be jumping into a modified Wendler cycle that will be entirely percentage based moving forward. For percentages make sure you are working with an accurate 1RM number, and if you’re unsure, it’s always best to trend to the light side, so use 90% of what you believe your 1RM to be and use that as your max. For the final set of the day…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 4 minutes Ski/Bike/Row Then AMRAP… 10 Banded Face Pulls 5/side Single Arm Strict Press from Split Jerk Stance Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation. 1b) 12:00 – 27:00 – Every 2:30 x 6 sets – Bench Press: 2 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) Power programming will be jumping into a modified Wendler cycle that will be entirely percentage based moving forward. For percentages make sure you are working with an accurate 1RM number, and if you’re unsure, it’s always best to trend to the light side, so…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 10 Alternating Shoulder Plank Taps + 5 Pause Overhead Squats Station 3 – 3x Snatch Pull + High Hang Power Snatch + Low Hang Snatch Athletes in Move/Power warm-up with a PVC pipe, athletes in Sport/Comp warm-up with a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 5 Supinated Bent Over Barbell Rows Start at a moderate load and build as heavy as deemed fit. Goal is to finish with a loading that you can perform strict for 3 reps, and then you have to use a little leg drive to assist with the final 2 reps. 1c) 20:00 – 28:00 – 8 minute AMRAP: 10/8 Calories Ski/Bike/Row 5 Hang Power Snatch 65/45 Goal here is to get you comfortable Snatching…