Category: Power

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm + Calf Stretch Station 2 – 20 Banded Good Mornings Station 3 – 10 Scapula Pull Ups + 20 Seconds Active Hollow Hang Focus on clean positions and getting a good stretch in where applicable. 1b) 14:00 – 29:00 – Every 3:00 x 5 sets: 7/side Kettlebell/Dumbbell Suit-Case Deadlifts 14 Strict Pull-ups 21 V-ups Scale reps as needed so you get at least 30 seconds of rest. Start at a comfortable loading and build each set as deemed fit. You assistance as need for the Strict Pull-ups…they should be done with at most, 1 break. 1c) 33:00 – 45:00 – 12 minute AMRAP: 21/15 Calories Ski/Bike/Row 15 Kettlebell Swings 53/35 9 Push-ups Pick a loading for the Swings you can maintain unbroken for all sets. If you’d like to run,…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 5 Vertical Jumps + 10 Air Squats Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats Athletes Olympic lifting today use a barbell, all other athletes use a PVC pipe for warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 10 Dumbbell Bench Press + 5/side Single Arm Dumbbell Row Load as deemed fit. Goal should be to at least maintain for build loading through each set. For the Dumbbell rows perform all reps on one side before switching to the other. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Station 1 – 5/side Lying Dumbbell Side Press Station 2 – 10 Lying Dumbbell Pull-Overs Both movements can be performed on the Bench. Alternate back…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bridge-ups 10 Dynamic Calf Stretch Focus on positions and activation, not speed. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets:  3 High Box Jumps + 3 Back Squats During your warm-up time focus on getting a starting load on the barbell, around 60%. Build each set as you deem fit. Step down from the box each time, and really emphasize a powerful, aggressive jumps, getting full extension on each Box Jump. Transition immediately to the Back Squats from the Box Jumps. 1c) 19:00 – 24:00 – 5 sets of :30 ON/:30 OFF: Front Rack Hold Performed with a Barbell. Goal should be to work around 100% of your 1RM Front Squat or heavier. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 4/side Isometric Hold Bulgarian Split…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hollow Rocks 10 Air Squats or Single Arm Dumbbell Overhead Squat 30 seconds Ski/Bike/Row/Run Take your time and get yourself warm. Those performing Dumbbell Squat Snatches today should grab a light Dumbbell for the warm-up and perform Single Arm Dumbbell Overhead Squats to get that position warmed up. 1b) 10:00 – 45:00 – 5 rounds AQAP: 10/side Single Arm Dumbbell Power Snatch 35/25 20 Ring Rows 30 Air Squats 400m Run Scale as needed. For the Snatches perform all 10 reps on 1 arm before switching to the other. If you are injured and can’t run your subs are…500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike. Accessory: 2) Secondary Conditioning – 5 rounds AQAP: 5 Wall Climbs 40/30 Calories Ski Erg Goal pacing for this is for every…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1- 40 Seconds Single-unders Station 2 – (3x) Clean Pull w/Pause @ Top + Low Hang Power Clean + Push Press Athletes following Move/Power use a PVC pipe to warm-up, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 16:00 – Every 1:30 x 4 sets: 10 Sumo Stance Deadlifts Keep the loading light on these. Use this as positional work to get comfortable and provide extended warm-up into the next piece. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: 2 Deadlifts Start building from your Sumo Deadlifts and work into a heavy double for the day. Perform in your normal Deadlift stance. We’d like to see these done setting the bar dead on the floor between reps. 1d) 24:00 – 32:00 – 8 sets of :30 ON/:30 OFF: Sets 1-4…