Category: Power

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Pass Throughs 5 Scapula Ring or Bar Pull-ups + 5 Hanging Hollow Rocks 10 Pause Table-Top Up-Downs 5 Burpees Get yourself moving and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5 Push Press + 1/side Turkish Get-up Perform this as a Superset transitioning between the two movements as quickly as possible. For each movement build loading as deemed fit through your sets. 1c) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1 – 20 Double-unders + 10 Dumbbell Plank Rows Station 2 – 10 Dumbbell Floor Press + 10 Kettlebell Swings  Station 3 – 5 Seated Box Jump For the Seat Box Jumps sit on plates or a bench, putting you roughly at parallel when sitting. Pick loading for the Plank Rows, Floor Press, and…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 45 seconds Ski/Bike/Row Station 2 – 10 Air Squats + 10 Hollow Rocks Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Snatch Move/Power athletes use a PVC pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 23:00 – 3 sets of 3:00 ON/1:00 OFF: 500m Ski/Row or 1000m C2 Bike or 1200m Assault Bike Max Hang Power Clean + Push Press 65/45 Push these as hard effort intervals, testing yourself on the machine. For the Hang Power Clean + Push Press slow things down a touch and work on getting clean reps, not at speed, but under a high heart rate. Keep the load light enough you can focus on clean movement patterns. 1c) 23:00 – 30:00 – Every 1:00 x 7 sets: 5 Strict Chin-ups Use…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 30 Seconds Active Squat Hold w/Plate Extended In Front 20 Glute Bridge-ups w/Medball Overhead 5/side Dynamic Samson Get those legs primed and ready to go. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets:  3 Box Jumps + 2 Pause Front Squats + 1 Front Squat Start at a moderate load and build as deemed fit. Step down and reset between Box Jumps. For the Pause Squats perform a 2-3 second hold in the bottom on the first 2 reps, and then perform the 3rd squat as a normal Front Squat focusing on good speed and position coming out of the bottom. 1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 5/side Back Rack Split Squats Start at a light load and build load as deemed fit. Perform all reps on 1 side before switching…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute Ski/Bike/Row 5 Inchworm 5/side Half Kneeling Dumbbell Strict Press Get some blood flowing and yourself ready to go. 1b) 12:00 – 45:00 – AQAP: 1000m Row or Ski/2000m C2 Bike/2400m Assault Bike Then…10 rounds of… 10 Dumbbell Push Press 35/25 15 Abmat Sit-ups 20 Air Squats Then… 1000m Row or Ski/2000m C2 Bike/2400m Assault Bike Scale as needed. Accessory: 2) Monostructural Conditioning – Run: 30 minutes Max Distance Performed in Intervals of :40 @ Moderatate/:20 Hard/Sprint Warm-up appropriately before starting this. 3) Olympic Lifting – Every 3:00 x 5 sets – Snatch: Set 1: 4 Singles @ 60% Set 2: 4 Singles @ 70% Sets 3-5: 4 Singles @ 80% Drop and reset between each rep and take as much time as needed. All reps full Squat. 4) Gymnastics – Russian Dips: 5 sets of 5 Rest…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cow 6 Bird Dog 7/side Single Leg Romanian Deadlift Get your trunk primed and ready. Focus on good bracing and balance when working through the RDL’s. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 7 Deadlifts + 7/side Slider Goblet Reverse Lunges Warm-up to around 60% of your 1RM to start the Deadlifts. Perform these Touch-and-Go, work to build loading over each set. For the Reverse Lunges, pick a moderate weight and keep it fixed for all 6 sets. Perform all lunges on 1 side before switching to the other. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 10 Hip Thrusts Focus on good position and activation. Load with Barbell across the hips. 1d) 36:00 – 45:00 – 9 minute AMRAP: 12 Alternating Dumbbell Power Snatch 50/35 21 Wall Balls 14/8 Scale as…