Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Banded Lat Press Downs 5 Scapula Pull-ups 5 Muscle Snatch Athletes in Move/Power use a PVC pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 5-8 Strict Pull-ups Station 2 – 5-8/side Half Turkish Get-ups Alternate between the two movements each minute. Pick a volume and stick with it. Goal for the Pull-ups should be all sets with the same reps and assistance as needed in unbroken sets…this means if you’re working for 6 reps, you should likely be able to do 10 your first set. Half Get-ups load as deemed fit, perform all reps on 1 side before switching to the other. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 10 Supinated Bent Over Barbell Rows + 10 Kettlebell Upright…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side Lunge Hold + Reach Overhead 5 Table Top up/downs with pause 5/side Single Leg Pause Glute Bridge Ups 50 Single-unders Get some blood flowing and get yourself ready to Squat. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 2 Front Squats Warm-up to around 60% of your 1RM and build as deemed fit. Establish a heavy double for the day, it doesn’t need to be your last set. After peaking, try and keep any remaining sets within 85% of the day’s heaviest. 1c) 26:00 – 34:00 – Every 1:00 x 8 sets: Station 1 – 10 Medball Good Morning Station 2 – 10 Alternating Single Leg Medball Romanian Deadlifts Pick a loading and stick with it. Focus on position and activation for loading. 1d) 38:00 – 45:00 – 7 minute Up Ladder: 4 Front Rack…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Goblet Squats + 10 Russian Swings Station 3 – 20 seconds Hollow Hold + 20 seconds Table Top Hold Increase pace/intensity on the machine each round to get your aerobic system primed. 1b) 13:00 – 45:00 – AQAP: 40 Dumbbell Goblet Squats 50/35 30 Ring Rows 20 Single Arm Devils Press 50/35 800m Run 32 Dumbbell Goblet Squats 50/35 24 Ring Rows 16 Single Arm Devils Press 50/35 600m Run 24 Dumbbell Goblet Squats 50/35 18 Ring Rows 12 Single Arm Devils Press 50/35 400m Run Scale as needed. Machine substitutions are… – Row/Ski – 1000/750/500m – C2 Bike – 2000/1500/1000m – Assault Bike – 2400/1800/1200m Accessory: 2) Monostructural Conditioning – Trail Walk/Ruck: 60 minutes Get outside, it’s going to be beautiful. Wear a backpack…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm 10 Per Side, Toe-Up 15 Kettlebell Romanian Deadlifts 1 minute Ski/Bike/Row Increase the intensity on the machine each round to get your heart rate up. Perform the Inchworm with a Push-up. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 3 Deadlifts + 10 Slider Hamstring Curls Reference last week for loading on the Deadlift. Start around 60% of your 1RM and build to a heavy 3 for the day. Transition into the Slider Hamstring Curls as soon as finishing the 3rd rep of the Deadlift. 1c) 26:00 – 34:00 – Every 1:00 x 8 sets: 4-6/side Single Arm Dumbbell/Kettlebell Row Load these heavy. Keep the movement strict. Perform all reps on 1 side before switching to the other side. Perform off of a bench. 1d) 37:00 – 45:00 – 8 minute AMRAP: 500/450m Row…