Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Worlds Greatest Stretch 10 Alternating Lunges 5 Table Top Up/Downs Focus on getting into deep positions in your stretches and opening positions up. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets – Back Squat: 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 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 seconds/side Hand Behind Back Lat Stretch Station 3 – 5-10 Wall Therapy Squats Push the tempo on the machine each round to get that heart rate up. 1b) 14:00 – 45:00 – 7 rounds AQAP: 500/450m Ski/Row or 1000/900m C2 Bike or 1200/1100m Assault Bike 10 Hang Power Snatch 65/45 25 Double-unders 10 Overhead Squats 65/45 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault/Echo Bike:  A – 5-10 minute Easy Warm-up B – 5 sets of 30/25 Calorie Sprint – 5 minutes Rest Hit the intervals hard. 3) Olympic Lifting – Drop to Split: 10 sets of 2/Leg Rest 90-120 seconds between sets. 4) Gymnastics – Push-up w/Slider Reach: 5 sets of 5-10/side Rest 90-120 seconds between sets. 5) Trunk – Kettlebell/Dumbbell Side Bends: 5 sets of…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Lateral Lunges 5 Sumo Deadlift 5 Strict Press Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: 2 Deadlifts Reference previous weeks for loading. Perform these as Touch-and-Go repetitions. Build as heavy as deemed fit, be smart if you’re going for top end loading. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets: 5 Dumbbell Hang Power Clean + 5 Dumbbell Front Squat Perform as a complex with the same weight Dumbbells. Focus on good positioning on the Hang Power Clean, emphasizing good vertical extension through the knees/hip, and not thrusting the hip forward swinging the Dumbbells. 1d) 37:00 – 45:00 – 8 minute…

WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: Station 1 –  40 seconds Ski/Bike/Row Station 2 – 20 Shoulder Plank Taps Station 3 – 20 Banded Face Pulls Station 4 – 10 Air Squats + 5-10 Push Ups Station 5 – 40 seconds Ski/Bike/Row Get some blood flowing. Push the machine at a high tempo on the 5th minute to get your heart rate up a bit. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 2 Push Press Reference past weeks for loading. Take this as an opportunity to establish a max effort set today. Once you’ve maxed out, make your best effort to keep any remaining sets within 85-90% of the day’s max. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 10 Push-ups 15 Kettlebell Swings 35/26 20 Kettlebell Goblet Box Step-ups 35/26 @ 24/20 Scale as needed….