Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3/side Plate Flip 2/side Hip Air Plane With Band Around Knee 2 Clean Deadlift 2 Thruster All athletes can use a PVC Pipe or Barbell to warm-up. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 2.2.2 Deadlifts Warm-up as needed, looking to get up to around 60-70% for your first set. These are what are called Cluster sets. Perform 2 Touch-and-Go reps, rest of 5 seconds, perform another 2 reps, rest 5 seconds, and then perform the final 2 reps to complete the set. Build as heavy as deemed fit. 1c) 19:00 – 31:00 – Every 1:30 x 8 sets: Station 1 – 15 Dumbbell Bench Press Station 2 – 30 Alternating Single Arm Russian Kettlebell Swings Try to pick a loading for the Bench Press that is difficult but that you can maintain the…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds of Single Leg Single-unders Station 2 – 1/side Kettlebell/Dumbbell Turkish Get Up Station 3 – 10 Pause Heels Elevated Glute Bridge Up Station 4 – 5/side Split Stance Good Mornings Take your time, hitting your positions, make sure you’re getting full range of motion and getting your body open and prepped. 1b) 12:00 – 24:30 – Every 2:30 x 5 sets: 5/grip Mixed Grip Strict Pull-up + 7 Push Press + Pick and effort for the Strict Pull-up that you can maintain for all 5 sets…use assistance as needed. For the Push Press start around 60% of your 1RM and build through each set as deemed fit. 1c) 24:30 – 34:30 – 10 minute AMRAP: 5 Dumbbell Man Makers 200m Run One Man Maker consists of Push-up, Plank Row Right/Left,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 5 Snatch Deadlifts 5 Pause Overhead Squats Athletes following Move/Power use a PVC pipe for Warm-up, athletes following Sport/Competition use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Clean Deadlifts + 5 Clean High-Pulls + 5 Clean Power Shrugs Start at a moderate loading. For each of the Deadlifts and High-Pulls reset the bar on the floor each rep to focus on your start positioning. Finish with the Power Shrugs by loading to the mid-thigh and extending from that position, no lower. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 30 second D-Ball Bear Hug Hold + 30 second Hang Knee Tuck Hold Load as heavy as deemed fit for the Bear Hug Hold (you can also sub with a Front Rack Hold Barbell, Kettlebell or…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 rounds of.. 10 Pause Glute Bridge Ups With Barbell 10 Lateral Lunges 10 Air Squats Remaining Time… Easy-to-Moderate Pace Machine Perform 3 rounds of the first 3 movements, whatever time is left spend it on your machine. 1b) 12:00 – 18:00 – Every 2:00 x 3 sets: 5 Vertical Leaps + 5 Back Squats Spend your transition warming up your Back Squat to a moderately hard load for 5 reps. Perform the 5 Vertical Leaps, really trying to jump as high as you can, transition immediately to the rack and perform the Back Squats. Build loading on the Back Squat through each set as deemed fit. 1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 10 Dumbbell Front Squats Pick a loading that will be heavy and demanding for you for 10 reps. 1d) 24:00 –…