Category: Power

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine or Run Station 2 – 5 Burpees + 15 Air Squats Station 3 – 3-5 Inchworm + Push-up Get some positions opened up and get some blood flowing. 1b) 10:00 – 45:00 – AQAP: 50-40-30-20-10 Single Arm Kettlebell Push Press 35/26 50-40-30-20-10 Kettlebell Goblet Squat 35/26 1000-800-600-400-200m Run For the Push Press split the reps in half between both arms. We’re going to use a standard that you must complete reps in sets of 5 reps at a time…does not mean you can’t do more than 5, and does not mean you can break-up the 5, but work in sets of 5 at a time. In addition make sure you are establishing a full Front Rack position each rep with the Kettlebell, bring it all the way down,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm w/Push-up 10 Air Squats 10 Ring/Bar Rows 30 High Knees in Place Get your positions opened up and get you heart rate up. 1b) 10:00 – 25:00 – 5 rounds AQAP: 10 Ring/Bar Rows 15 Dumbbell Floor Press 35/25 20 Air Squats 200m Run Scale as needed. This piece has a 15 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1c) 25:00 – 35:00 – 30-20-10 – AQAP: Dumbbell Plank Rows 35/25 Overhead Squats 45/35 Scale as needed. This piece has a 10 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Single Arm Dumbbell Box Step-ups 50/35 30 Double-unders 20 Alternating Dumbbell Hang Power Snatch 35/25 30…

*This coming Monday, the 7th, Labor Day, there will be one (1) class at 9:00 AM WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 3 Muscle Cleans + 3 Front Squats + 3 Push Press Station 3 – 20 Banded Face Pulls Athletes following Sport/Comp warm-up with an empty Barbell, those in Power/Move warm-up with a PVC pipe. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 2 Bench Press This will go quick. Start at a moderate load, around 60%, and build each set to a heavy double for the day. 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 10-15 second Ring Dip Support  Pick a time domain you can maintain for all 10 sets. Focus on holding good external rotation through the shoulder/ring as you hold. Add load…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog  10 Band Pull-Aparts 10 Glute Bridge-ups 5 Burpees Take your time and focus on positions and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5/side Single Arm Dumbbell Push Jerk + 10 Medball-To-Toe Alternating Single Leg V-ups Start at a moderate load for the Dumbbell Push Jerk and build each set as deemed fit. 1c) 20:00 – 28:00 – 8 minute AMRAP: 15/10 Calories Ski/Bike/Row 5/side Lunge Hold + Ball Slam Holding a lunge position with your knee at about 50% range of motion perform 5 Ball Slams, then switch stances for the other side. Focus on this piece is being powerful on the Ball Slams, don’t rush them just to get another round done. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets: 5-10 Strict Chin-ups + 10 Pause…