Category: Power

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds/side Banded Lat Stretch 10 Alternating Dynamic Samson Stretch 5 Wall Therapy Squats Take your time with the therapy squats and work for a high quality position. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 2 Back Squats Reference last week for loading. You have 10 sets today, so take your time, there is ample opportunity to build into a heavy double for the day. 1c) 26:00 – 33:00 – Every 1:00 x 7 sets: 4/side Single Arm Front Rack Dumbbell/Kettlebell Bulgarian Split Squat @ Tempo 2.1.2 Scale to a normal Split Squat if this movement pattern is too difficult for you. Hold a single Dumbbell/Kettlebell at the Front Rack position. Perform all reps on 1 side before switching to the other. 1d) 38:00 – 45:00 – AQAP: 20 D-Ball Over the Shoulder 70/50 30…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 10-16 Box Step-ups Station 2 – Easy Cardio or Run Station 3 – 15 Banded Upright Rows Station 4 – 10 Squat Thrust Station 5 – 20 Glute Bridge-ups Get yourself moving and get warm. 1b) 15:00 – 35:00 – 20 minute AMRAP: 100 Alternating Dumbbell Power Snatch 35/25 50 Burpee Lateral Dumbbell Hops Remaining Time…AMRAP 15 Push-ups 150m Run Work through the Snatches and Burpees, remaining time is spent doing Push-ups and Run. 1c) 36:00 – 45:00 – 9 minute AMRAP: 1 mile Run Max Dumbbell Front Squats 35/25 Scale run as needed so you get at least 1 minute on the Squats. Accessory: 2) Secondary Conditioning – “Naughty Nancy 2.0” – 5 rounds AQAP: 400m Run 15 Overhead Squats 185/125 15 Bar Facing Burpees Get after it. 3) Olympic Lifting – Snatch…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm + Push-up 10/side Alternating Toe-ups 15 Kettlebell Romanian Deadlifts Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready. 1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 2-2 Cluster Deadlift Reference last week for loading and look to build a little heavier. Plenty of sets to work through, so don’t rush yourself into the heavy weights until you’re fully ready. 1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 3/side Single Arm Dumbbell Row Keep the movement strict, and make an effort to load as heavy as you can for those 3 reps. 1d) 38:00 – 45:00 – 7 minute AMRAP: 12 Deadlifts 75/55 9 Hang Power Cleans 75/55 6 Shoulder-to-Overhead 75/55 Scale as needed. Accessory: 2) Secondary Conditioning – Assault Bike – 10…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 PVC Pass Throughs 5/side Dumbbell Serratus Punch 5/side Lying Open/Close 5 Burpees Take your time with the slower movements and get positions opened up and and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 2-2 Push Press Cluster Reference last week for loading. Build as heavy as deemed fit. Make sure you are getting 7 good solid working sets in. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 40 Kettlebell Swings 35/26 30 Kettlebell Goblet Reverse Lunges 35/26 15/side Single Arm Kettlebell Push Press 35/26 Scale as needed. For the Push Press perform all reps on one arm before moving to the other. Accessory: 2) Secondary Conditioning – 50-40-30-20-10 – AQAP: Calories Bike Erg Calories Row Erg Have fun. 3) Olympic Lifting – Press From Split: 5 sets of 3/side Rest…