Category: Power

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 Inchworms 10 Table Top Up/Downs 10 Kettlebell Sumo Stance Deadlift 5 Burpees Get some blood flowing. Use a comfortable load for the Deadlifts to help you open up and find good positioning. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 5 Deadlifts + 10 Alternating Goblet Curtsey Lunges + 15 Prone Medball Hamstring Curls Warm-up to around 60% of your 1RM Deadlift and build through each set as deemed fit. Transition between the three movements with minimal down time. Load the Curtsey Lunges with a Kettlebell or Dumbbell. Keep the Hamstring Curls light, and focus on good position and activation. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets: 10 Medball/D-Ball Bear Hug Good Mornings Take your time and focus on good position and activation. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10…

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) –  8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press  Sets 4-6 (4:30 – 9:00) –  5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts Very active warm-up today. If you need mobility work, get it in before starting the class. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 7 Push Press + 10 Banded Tricep Press Downs + 10 Hollow Rocks Start at a moderate load on the the Push Press and work to build to a heavy set for the day. Transition from the Barbell to the Press Downs, and then to the Hollow Rocks as swiftly as possible to maximize rest time on the back end of the set. 1c) 30:00 – 45:00 – Every 3:00 x…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10, Squat Hold + Reach Overhead 5 Snatch Grip Romanian Deadlifts 5 Snatch Grip Behind the Neck Strict Press Athletes in Move/Power use a PVC Pipe for Warm-up, those in Sport/Competition use a Barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 5 Hang Clean Pulls + 5 Hang Power Cleans Use this as an opportunity to work on the skill and positions of the movement…loading is secondary. 1c) 19:00 – 31:00 – Every 2:00 x 6 sets: 1/side Kettlebell/Dumbbell Turkish Get-up + 10 Ball Slams Start as light as needed for the Get-ups and take your time focusing on clean, proper positions…make sure you hit all positions nicely, this movement is a great indicator of your overall mobility and flexibility through the entire body. If it’s hard, don’t short it and work around the…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Air Squat 10 Alternating Bird Dog 5/side RNT Romanian Deadlift Take your time and focus on good range of motion and activation through your positions. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 5 High Box Jumps + 5 Pause Front Squats Start with a moderate box height and build as deemed fit. We’ll be focusing on some jumping and developing the bottom position on the Front Squat over the next 4 weeks. Use the Box Jump as a primer to help you focus on creating power out of the bottom of the Pause Squat. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side RNT Kettlebell Romanian Deadlift Focus on position and balance first, load second…depending on your abilities and control, this may be done with no loading at all. 1d) 36:00 –…