Category: Power

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Down Dog + Calf Stretch 10 Barbell/PVC Deadlift 10 Barbell/PVC Strict Press 100m Run or :30 Seconds Easy Cardio Grab an appropriate Barbell/PVC depending on what you’re doing in the workout for today. 1b) 12:00 – 45:00 – AQAP: 100 Alternating Lunges 1000m Run 80 Box Jumps 24/20 800m Run 60 Hang Power Cleans 65/45 600m Run 40 Shoulder-to-Overhead 65/45 400m Run Scale as needed. Loading should allow you to do weighted movements in sets of 10 or so reps. Accessory: 2) Secondary Conditioning – 30 minute AMRAP: 300m Run 100m D-Ball Bear Carry Work for consistent, steady pacing. Use a D-Ball you can carry unbroken. 3a) Olympic Lifting – Every 1:00 x 7 sets: Power Snatch + Snatch + Overhead Squat 1 @ 65% 2 @ 70% 2 @ 75% 2 @ 80% Warm-up as…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Push Ups + 10 Shoulder Plank Taps Station 2 – 10 Table Top Up/Downs With Pause Station 3 – 3 Clean Deadlift + 3 Hang Power Clean + 3 Push Jerk If you’re following the Move or Power programming use a PVC Pipe to warm-up, if you’re following the Sport or Competitor programming use a Barbell to warm-up. 1b) 9:00 – 21:00 – Every 1:30 x 8 sets: 4 Deadlifts + 2 Romanian Deadlifts Warm-up as needed. Start around 50-60% of your 1RM and build as deemed fit. This should be performed as a complex, perform the 4 Deadlifts Touch-and-Go and then right into the 2 Romanian Deadlifts. 1c) 21:00 – 27:00 – Every 1:30 x 4 sets: 5/side Single Arm Ring/Bar Rows + 10-20 Banded Face Pulls Take your…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Deadbugs 5/side Front-to-Back Lunges 10 Good Mornings 1:00 Easy Cardio Take your time with the Dead Bugs and Good Mornings and really make sure you are hitting good position and activation. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 7 Close Grip Bench Press  + 14 Dumbbell Overhead Tricep Extensions Start around 60% of your 1RM, and build as deemed fit.. Load as deemed fit for the Overhead Tricep Extension. 1c) 23:00 – 32:00 – Every 1:00 x 9 sets: 5-8 Chin-ups Pick a rep scheme you can maintain unbroken for all 9 sets. Add assistance/load as deemed fit. 1d) 35:00 – 45:00 – 10 minute AMRAP: 21 Abmat Sit-ups 15 Push-ups 9 D-Ball Bear Hug Box Step-ups 70/50 @ 24/20 Scale as needed. Step-ups are 9 total reps. Accessory: 2) Secondary Conditioning – Hill Spring:…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10-20 Supinated Pause Banded Pull-Aparts Station 2 – 3-5 Inchworm + Push-up Station 3 – 3 Snatch Deadlift + 3x Hang Power Snatch + 15 second Overhead Hold Athletes following the Move and Power programming use a PVC pipe for the warm-up. Those following the Sport and Competition programming use a Barbell for warm-up. 1b) 9:00 – 21:00 – Every 1:30 x 8 sets: 5 Box Jumps + 5 High-Hang Power Cleans Start light depending on your skill level. The goal here is to use the Box Jump to help athletes understand how to use their legs/hips for the Clean. Stick to the High-Hang vertical position unless you are already competent there. 1c) 21:00 – 27:00 – Every 1:30 x 4 sets: 8/side Single Leg Kettlebell Romanian Deadlifts Focus on position and…