Category: Power

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats Pick up the pace through each round and get yourself moving and warm. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 2.2.2.2 Cluster Push Press + 15 Banded Tricep Press Downs Like we did on Monday, perform 2 reps, rack the bar and rest 5-10 seconds, perform 2 reps, and continue through this process for all 4 sets of 2. Then transition to the press downs. For loading/stimulus, the goal should be to get to more weight than you would used for say an 8RM, by having the short rest periods…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Scapula Pull ups 10 Banded Upright Rows 5 Snatch Grip Deadlifts 5 Push Press Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 6 Supinated Bent Over Barbell Rows + 9 Kettlebell Upright Rows + 12 Pronated Band Pull-Aparts Warm-up to a tough starting load for the Bent Over Rows, and build each set as deemed fit. For the Upright Rows keep the weight fixed. Focus on good positioning and activation for the Pull-Aparts. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 3 Snatch Grip Deadlifts + 3 High-Hang Muscle Snatch Treat this as skill work, goal is position and quality of movement, not loading. For the Deadlifts focus on tracing…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Glute Bridge Up  w/Pause 10 Alternating Squat Hold + Reach Overhead 5 Box Jump, Step Down Take your time and get things firing and opened up. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 2.2.2.2 Back Squat Cluster + 15 Banded Good Mornings Warm-up to around 60-70% of your 1RM to start. For these Clusters, un-rack the bar, perform 2 reps, rack it, rest 5-8 seconds, un-rack, and repeat until you’re through all the reps. After the Back Squats are completed transition to the Banded Good Mornings, focusing on opening aggressively at the top. Build as heavy as deemed fit on the Back Squats. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Single Arm Farmers Split Squat @ Tempo (0-3-0) Load as deemed fit, focus on tempo first and…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 5 Cat/Cow + 10 Air Squats Station 3- 10 Scapula Push Ups + 10 Calf Stretch Push the intensity each round on Station 1 to get your heart rate up and ready to go. 1b) 14:00 – 45:00 – AQAP: 1200m Run 60 Wallballs 20/14 40 Dumbbell Deadlifts 50/35 30 Push Ups 40 Dumbbell Deadlift 50/35 60 Wallballs 20/14 1200m Run Scale as needed. Accessory: 2) Secondary Conditioning – Trail Run: 5K Get after it and get outside and have fun. 3a) Olympic Lifting – Snatch + Overhead Squat: 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% 1 set @ 80% 1 set @ 75% 1 set @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3b) Olympic…