Category: Power

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 40 Seconds Machine Even – (3x) 3 2-Stop Snatch Pull + 3 Pressing Snatch Balance + 3 Overhead Squats If you’re Olympic Lifting use a barbell, if you’re not use a PVC pipe to practice. For the 2-Stop Snatch Pull pause below the Knee, and at the High-Hang on each rep. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: 20 Banded Face-Pulls + 10/side Kettlebell Side Bends Face-pulls focus on position and activation, keep those scaps pulled back and down. For the Side Bends load heavy, make it demanding on your trunk. 1c) 17:00 – 25:00 – Every 1:00 x 8 sets: 6-8 Dumbbell Romanian Deadlifts + 4-6 High Box Jumps Focus on range of motion on the Romanian Deadlifts over loading. Step down off the box, and work on something…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bird Dog 10 Lateral Lunges 10 Glute Bridge-ups With Barbell 10 Air Squats For quality, not for max reps. Get some blood flowing and muscles activated. 1b) 9:00 – 21:00 – Every 2:00 x 6 sets: Sets 1-3 (9:00 – 15:00) –  10 Front Squats Sets 4-6 (15:00 – 21:00) – 10 Back Squats Warm-up as needed. Looking to get some volume work in today. Start around 60% of your 1RM, or a moderate load and look to build as deemed fit. 1c) 21:00 – 26:00 – Every 1:00 x 5 sets: 10-20 Jumping Alternating Lunges Emphasis here is height on the jump and really being explosive. 1d) 26:00 – 34:00 – 8 minute AMRAP for Quality: 20 Band Resisted Kettlebell Swings 10/side Kettlebell Suitcase Deadlifts Take your time and focus on quality of movement, this is…

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Scapula Push-ups 15 Air Squats 20 Alternating Single Leg Romanian Deadlifts w/Body 200m Run or 1 minute Machine For quality and warm-up, not for max reps. Get your body prepped and feeling good. 1b) 13:00 – 20:00 – 7 minute AMRAP: 10 Alternating Dumbbell Hang Power Snatch 50/35 20 Alternating Single Arm Dumbbell Overhead Lunges 50/35 For the Lunges switch hands after 10 reps. These are done as forward stepping. 1c) 22:00 – 29:00 – 7 minute AMRAP: Max Wall Balls 20/14 Pick a weight you can perform at least 20 unbroken reps with. 1d) 31:00 – 45:00 – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 35/26 12 Pull-ups Scale as needed. Accessory: 2) Secondary Conditioning – Bike Erg A – 5K Easy-to-Moderate Warm-up B – 10 sets of 1000m Hard – Rest Equal to Work…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Per Side, Side Plank Dips Station 2 – 20 Banded Pull Aparts Station 3 – 20 Banded Good Mornings Station 4 – (3x) Muscle Clean + Hang Power Clean + Push Press Get your positions opened up and get some blood flowing. If you’re Olympic Lifting today use a Barbell for the Warm-up, if you’re not use a PVC pipe. 1b) 12:00 – 32:00: Sets 1-5 – Every 2:00 – (12:00 – 22:00) – 10 Touch-and-Go Deadlifts @ 50%> Sets 6-15 – Every 1:00 – (22:00 – 32:00) – 3-5 Hi-Hang Power Cleans Warm-up as needed for the Deadlift. Perform these Touch-and-Go today, working on build to a heavy set of 10. Like last Tuesday we’re getting a little Olympic lifting practice in today. Keep the weight light and work…