Category: Power

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Banded Scapula Push-ups + 10 Hollow Rocks Station 2 – 10 Banded Pass Throughs + 10 Air Squats Station 3 – 45 seconds Ski/Bike/Row Get yourself moving. Increase the intensity on the machine each round to get your aerobic system going. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 4 Push Press + 8 Push-ups + 12 Dumbbell Overhead Tricep Curls Start with moderate loads and build as deemed fit. Transition from one movement to the next with minimal transition time. 1c) 31:00 – 45:00 – Every 2:00 x 7 sets: 15/10 Calories Ski/Bike/Row 15 Ball Slams Hit these as hard efforts. Scale output as needed so you have at least 20 seconds rest. Accessory: 2) Secondary Met-con – “Madison Triplet” – 5 rounds AQAP: 450m Run 7 Burpee Sandbag…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Face Pulls (Attached Low On Rig) 10 Squat Hold + Reach Overhead 5/side Single Arm Dumbbell Tempo Overhead Squats Take your time and focus on good activation and positions. If you don’t have the mobility for the OHS, perform a Single Arm Front Squat instead. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – 5 Strict Pull-ups  Sets 6-10 (15:00 – 20:00) – 10-15 Double Dumbbell Upright Rows Use assistance as needed for the Pull-up. 1c) 20:00 – 30:00 – Every 1:15 x 8 sets: 3 Clean Grip Deadlifts + 3 Low Hang Clean Pulls + 3 Hang Power Cleans Use this as skill work to start to develop the positions and movement patterns of the Clean. Focus on position and quality of movement over loading. 1d) 35:00 –…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Glute Bridge Up w/Mini Band Station 2 – 8-10 Alternating 90/90 Hip Opening Drill Station 3 – 5-10 Pause Back Squats/Front Squats/Goblet Squats Get those hips and glutes warmed up and ready to Squat. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 5 Jumping Goblet Squats + 2 Pause Front Squats w/10 second Hold Start and work light with the Jumping Goblet Squat. Reset your feet on each rep, treating each rep as an individual effort. Keep the weight fixed for the Goblet Squat. For the Pause Front Squats, start at a moderate load and build as deemed fit. Hold the pause/bottom position for 10 seconds on each rep. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 6 Alternating Goblet Cossasck Squats This may be a movement…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5/side Negative Calf Stretch 10 Band Pull-aparts 5/side Split Stance Good Mornings 30 seconds Machine Get things primed and moving. For the Calf Stretches perform them on your box, with an emphasis on the negative down in to the stretch. 1b) 13:00 – 43:00 – Every 1:00 x 30 sets: 1 minute Cals Cardio 1 minute Shoulder-to-Overhead 65/45 1 minute Box Jump 1 minute Burpees 1 minute D-Ball Over The Shoulder 1 minute Rest Max reps at each station. Scale as needed. 1c) 43:00 – 45:00 – 2 minute AMRAP: 10 V-Ups 10/side Side Plank Dips Cash out! Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – Every 1:00 x 20 sets – 200m Rest as needed between parts A and B. 3) Olympic Lifting – Snatch: 1 set of 4 @ 60% 1…