Category: Power

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-4 Inchwormm + Push-up + Calf Stretch Station 2 – 20 seconds/side Star Plank Hold Station 3 – 40 seconds Machine or 100-150m Run Get your body warm and prepped for the day’s work. 1b) 13:00 – 45:00 – 5 rounds AQAP: 10 Shoulder-to-Overhead 95/65 20 Kettlebell Swings 35/26 40 Air Squats 600m Run Scale as needed. Have fun! Accessory: 2) Secondary Conditioning – Trail Walk/Hike: 60 minutes Wear a pack or weight vest. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat: 1 set @ 65% 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% Heavy Set for the Day Warm-up as needed. Rest as needed. Only move past the 85% to the heavy set for the day if things are feeling good. 3b)…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5/side Kettlebell/Dumbbell Upright Row Station 2 – 10 Alternating Bird Dog w/Pause Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 7 Bench Press Use your transition time to quickly warm-up to a starting loading around 60%. Goal is to have some heavy, demanding sets for the day, push the loading as deemed fit. During your rest period start to prep for the Deadlifts by doing some light Kettlebell/Dumbbell Romanian Deadlifts. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 7 Deadlifts Goal is to start around 60% of your 1RM and build as deemed fit. Set the bar dead…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 5 Table Top Up Downs 10 Alternating Lateral Lunges 5 Box Jumps 1 minute Ski/Bike/Row/Run Take your time with your movements. Work to pick-up the tempo on the machine each round to start to get your aerobic system warm and ready to go. 1b) 15:00 – 20:00 – Every 1:00 x 5 sets: “X” Stink Bugs Pick a rep count you can maintain for all 5 sets in an unbroken set. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Push Press + 30 second Front Plank Hold Start at a moderate loading and build as heavy as deemed fit. Front Plank Hold can be done from hands or forearms. 1d) 33:00 – 45:00 – 12 minute AMRAP: 20 Dumbbell Front Rack Box Step-ups 35/25 @ 24/20 20/15 Calories Ski/Bike/Row Scale as needed. Alternate legs…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Banded Face Pulls Station 2 – 10 Pause Shoulder Plank Taps Station 3 – 3 Power Snatch + 3 Hang Squat Snatch + 3 Snatch Push Press Athletes in Move/Power warm-up with a PVC Pipe, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1- 6-8 Pendlay Rows Station 2 – 5/side Single Arm Kettlebell Upright Row For each movement start at a moderate load, and build your loading each set as deemed fit through the 5 cycles. Goal should be to finish with a “max effort” set. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 20 Russian Kettlebell Swings Pick a moderate loading that you can maintain for all 9 sets. Focus on really loading your hamstrings and…