Category: Power

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Pull-Aparts + 5 Pause Scapula Pull ups + 5 Hollow Rock Swings Station 2 – 3 Snatch Grip Deadlifts + 3 Hang Power Snatch + 3 Push Jerk Get some blood flowing and your body ready to go. Move/Power athletes warm-up with a PVC Pipe, Sport/Competition athletes use a barbell. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: 3 Clean High-Pulls + 3 High-Hang Power Cleans Load based on your skill level. Focus on positions and clean movements. Use this as skill work to start developing the Clean. 1c) 19:00 – 29:00 – Every 1:15 x 8 sets: 5-8 Strict Pull-ups + 10 Supinated Band Pull-Aparts Goal stimulus is to pick a rep scheme on the Pull-ups you can maintain for all 8 sets…don’t overestimate and go in…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Table Top Up/Downs 15 Glute Bridge Ups 30 Single-unders Get your posterior chain firing, and focus on the skill and position of jumping rope. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 2-2 Cluster Back Squat Reference last week for loading. We should be getting some heavy weight on the bar at this point. Look to start your sets today towards the top end of your loading from last week. 1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 16 Dumbbell Front Rack Box Step-ups Box height should be knee and hip in line when stepping on the box. Alternate legs each rep. Load as deemed fit. 1d) 35:00 – 45:00 – AQAP: 64-48-32-16 Double-unders 32-24-16-8 Burpee-to-Target Scale as needed. Burpee-to-Target standard is both hands touching something 6″ out of your reach. Accessory: 2) Secondary…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Scapula Pull Ups + 10 Lateral Lunges Station 2 – 10 Toe-Ups + 10 Quad Stretch Station 3 – 100-200m Run or 40 seconds Machine Focus on good positions and activation. If you’re feeling tight or like a specific area needs extra warm-up add it in accordingly. 1b) 15:00 – 45:00 – 30 minute AMRAP: 20 Wall Balls 14/8 300m Run 20 Push-ups 300m Run Scale as needed. Accessory: 2) Secondary Conditioning – Row: 10K Perform this as the 2016 “Granite Games” Event #1, with two scores, the time to complete the first 1K, and then time to complete the 10k. 3) Olympic Lifting – Snatch Grip Behind the Neck Push Jerk: 10 sets of 1 Establish a heavy lift for the day. Rest 90-120 seconds between sets. 4) Gymnastics – Handstand Hold:…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 4 Burpees 5 Cat/Cow 6 Alternating Bird Dogs 7 Good Mornings Get your trunk active and warm, focus on hitting good position and stretch on the Good Mornings. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 2-2-2 Cluster Deadlift Warm-up as needed. Reference last week for loading. Goal should be to work heavier than last week. Set the bar dead on the floor every rep. Rest 5-10 seconds between each double. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Bent Over Single Arm Row Start light and focus on position and activation. Initiate the RDL, at the bottom for the RDL, perform a Single Arm Row, upon finishing the Row, hinge through the Hip and open back up to complete the rep. Perform all reps on…