Category: Power

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 30 seconds/side Banded Samson Stretch Station 2 – 20 Alternating Face Down Scorpions Station 3 – 40 Seconds Single-unders Get some blood flowing. Use the Single-unders as an opportunity to work on clean, concise positioning for carry over to your Double-unders. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 2-2-2 Push Press Cluster + 20 Pause Banded Tricep Kick Backs Reference last week for loading. Try and start towards the top end of your sets from last week. Build as heavy as deemed fit for the day. 1c) 28:00 – 32:00 – Every 1:00 x 4 sets: 1/direct Walk Hands Around Box (“Box Clock”) Scale to just having your feet on a plate. Can make this more difficult by getting yourself into a stink bug position on the box. Scale…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 “Y” Plate Raise 5 Clean Pull 5 Strict Press 5 Overhead Squats Athletes in Move/Power use a PVC pipe for warm-up, those in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 6 Strict Chin-ups Use assistance, or add loading as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 4 Upright Rows + 8 Bent Over Rows + 12 Romanian Deadlifts This is all performed with the same barbell, with all 3 movements at the same loading. Start at a moderate weight and build as heavy as deemed fit. Keep the Upright and Bent Over Rows clean and strict. 1d) 33:00 – 45:00 – Every 4:00 x 3 sets – AQAP: 15 Thrusters 45/35 15 Burpee Lateral Bar Hops 15 Thrusters 45/35 15 Burpee Lateral Bar Hops Scale…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5 Inchworm + Push-up Station 2 – 10 Wall Therapy Squats Station 3 – Easy Cardio Take your time with the Therapy Squats and really focus on maintaining the best position you possibly can. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 2-2-2 Cluster Back Squat Reference last week for loading and work to build a little heavier than last week. Rest 5-10 seconds between each Cluster set. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell/Kettlebell Goblet Pause Lateral Lunges Start with no loading, or even assisted as needed. Pause in the bottom of each rep for 1-2 seconds. We are still looking for full range of motion, hip below knee on these. Alternate sides each rep for a total of 8 reps. 1d) 36:00 – 45:00…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Machine/Run Station 2 – 10-20 Lateral Step ups Station 3 – 15-25 Air Squats With Plate Station 4 – 20 Banded Pull Aparts Station 5 – 20 Good Mornings Hit good range of motion on all positions and get your body ready to go. 1b) 15:00 – 25:00 – 7 rounds AQAP: 5 Thrusters 75/55 10/8 Calories Machine or 100m Run Use a loading for the Barbell that is appropriately difficult, it should get hard to perform the 5 Thrusters by the end. 1c) 25:00 – 45:00 – 20 minute AMRAP: 40 Air Squats 300m Run 20 Push-ups 10 Ring Rows Athletes working outside can sub 10 Bent Over Dumbbell Rows for the Ring Rows. If you can’t run your machine subs are 375/350m Row or Ski, 750/675m C2 Bike,…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Cat/Cow 15 Banded Good Morning 5/side Bird Dog 10 Empty Barbell Deadlift or Kettlebell Deadlifts Take your time and get things moving and your low back and hamstrings primed and ready to go. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 2.2.2.2 Cluster Deadlift + 15 Box Jumps Perform this as a superset moving from one movement to the next with minimal transition time. We started with some test Cluster sets last Friday, use those as a reference point. Take 5-10 seconds between each double. Your lifting 8 total reps with rest in between every 2, you should be looking to use loading you’d use for a 4-6 rep unbroken set. For the Box Jumps focus on being explosive, step down between reps. 1c) 27:00 – 32:00 – Every 1:00 x 5 sets: 30-45…