Category: Power

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Glute Bridge Up w/Mini Band Around Knees 5/side Single Arm Russian Kettlebell Swing Get some blood flowing. Focus on get hip/hamstring loading on the Swing, and focus on a smooth hand switch. 1b) 9:00 – 24:00 – Every 2:30 x 6 sets: 3 Front Squats + 5 Back Squats Warm-up as needed. Start at a moderate load. Perform the Front Squats, rack the bar, and immediately move to your Back Squats. Build as heavy as deemed fit. 1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 5/side Single Arm Kettlebell/Dumbbell Overhead Lateral Box Step-up Start light. Focus on position over loading, this may be just your arm overhead depending on your mobility. 1d) 35:00 – 44:00 – 9 sets of :40 Max Reps/:20 Off: Station 1 – Ski/Bike/Row/Run Calories…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + Calf Stretch 6 Air Squats With 5lb Plate Held Straight Out 100m Run or 30 seconds Machine Take your time, and really focus on nice position in the Squat and getting your hips opened up. 1b) 12:00 – 45:00 – 5 rounds AQAP: 40 Air Squats 300m Run 20 Hang Power Cleans 65/45 10 Strict Chin-ups Scale as needed. Use assistance as needed for the Chin-ups. Accessory: 2) Secondary Conditioning – Run: 5K @ 85% of Time Trial Effort Work for steady pacing from start to finish. 3) Olympic Lifting: A – Every 1:00 x 7 sets – 1 Power Snatch + 1 Snatch + 1 Overhead Squat (1 set @ 65%, 2 sets @ 70%, 4 sets @ 75%) B – Every 2:00 x 7 sets – 1 Power Clean + 1 Clean +…

WOD: 1a) o:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine Station 2 – 3 “2-Stop” Clean Pull + 3 Tall Cleans + 3 Split Jerk Get some blood flowing. If you’re Olympic Lifting today, use a barbell, if you’re not use a PVC pipe. For the 2-Stop Clean pause at the Knee and High-Hang before finishing the pull. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: Deadlift 8-6-4-2 Spend your transition quickly building to around 60% of your 1RM. Use the 4 sets of build to a heavy double for the day. Set the bar dead on the floor each rep. 1c) 17:00 – 32:00 – Every 1:00 x 15 sets: Sets 1-4 (17:00 – 21:00) – 10 Sumo Stance Medball/D-Ball Good Mornings Sets 5-10 (21:00 – 27:00) –  5-8 Top of Knee Clean Hang High-Pulls Sets…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Band Pull-Aparts w/Pause 10 Alternating Lateral Lunges 5 Squat Thrusts Get some blood flowing. Really focus on good activation through the scaps and mid-back on your Pull-Aparts. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: Sets 1-2 (10:00 – 13:00) – 10 Supinated Bent Over Rows  Sets 3-4 (13:00 – 16:00) – 8 Supinated Bent Over Rows Sets 5-6 (16:00 – 19:00) – 6 Supinated Bent Over Rows *After each set perform 5/side Single Arm Dumbbell/Kettlebell Half Kneeling Strict Press Start at a moderate weight and build each set as deemed fit on both movements. On the Bent Over Supinated Row work to keep your torso as close to parallel to the floor as possible. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: Sets 1-2 (19:00 – 22:00) – 6 Bench Press…