Category: Power

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 Seconds Cardio Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 1/side Kettlebell/Dumbbell Turkish Get-up Start at a moderate-light load and build as deemed fit. This is a great movement to challenge yourself with loading, so work to develop your upper weight with this, don’t always use what’s “comfortable.” 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 2 Speed Deadlifts @…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2x Monster Walk Front + Back In Your Box 30 seconds Machine Push the tempo on the machine each round a little higher to get your heart rate up. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 20 Lateral Hurdle Hops + 2 Back Squats Use the mini-hurdles for this, around 6″. Scale to a Dumbbell or PVC Pipe as needed…the goal stimulus is to work with something you can bound over. Start at a moderate load with the Back Squats and build as heavy as deemed fit. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: Odd – 5/side Single Leg Medball Romanian Deadlift w/3 second Pause Even – 10 Alternating Barbell Front Rack Box Step-ups For each movement pick loading that you can maintain for all 5 sets of each movement. For…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds/side Samson Stretch 10 Air Squats 5 Dumbbell Deadlifts 100m Run Get loosened up and ready to go. 1b) 13:00 – 45:00 – AQAP: 75-50-25 Medball Squats 20/14 30-20-10 Push-ups 21-15-9 Dumbbell Power Cleans 35/25 800m Run Scale as needed. This workout has a total of 3 x 800m runs at the end of each round. Accessory: 2) Secondary Conditioning – Trail: 45-60 minutes @ Zone 2 Get outside and get in the woods for some easy breathing. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat – Every 1:00 x 6 sets: 1 set @ 65% 1 set @ 70% 1 set @ 75% 3 sets @ 80% Warm-up as needed. All Snatches full Squat. Drop and reset between Snatches. 3b) Olympic Lifting – Power Clean + Clean + Jerk – Every 2:00 x 6 sets:…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Deadbug With Plate Overhead Station 2 – 10 Jumping Medball Squats Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk Athletes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 15 Banded Pull-Throughs + 30 second Ring Plank Hold Use the banded Pull-Throughs to prime you for the Double Swings. Focus on loading the Hamstrings appropriately and then opening explosively. For the Ring Hold set the Rings so they are just a couple of inches off the floor and perform the plank hold. If this is easy put your feet on a ball to make it more difficult or add load to your back. 1c) 18:00 – 28:00 – Every 1:00…