Category: Power

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dog w/Pause 15 Air Squats 1 minute Ski/Bike/Row/Run Warm-up pace. Get the blood flowing and ready for a little more conditioning today. 1b) 11:00 – 17:00 – Every 1:30 x 4 sets: 3 Strict Press Start around 60% of your 1RM and build as deemed fit. 1c) 17:00 – 23:00 – Every 1:30 x 4 sets: 5 Push Press Continue to build from your Strict Press loading. 1d) 25:00 – 45:00 – 20 minute AMRAP: 5 Strict Pull-ups or Ring/Bar Rows 10 Push-ups or Knee Push-ups 15 Air Squats 400m Run Scale as needed. Accessory: 2) Secondary Conditioning – Assault Bike: A – Every 1:00 x 10 sets – 10/7 Calories B – 4 rounds of – 7 minute Hard Effort + 25 Air Squats as Active Recovery + 3 minutes Rest Use Part A as…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 20 seconds/side Single Arm KB/DB Overhead Hold Station 2 – 10 Table Top Up/Down With Pause At Top Station 3 – 10 Alternating Quad Stretch + 10 Alternating Toe-ups Station 4 – (3x) Muscle Snatch + Overhead Squat +Snatch Grip Behind the Neck Strict Press Athletes Snatching today use a Barbell for the Warm-up, if you’re not Snatching you a PVC pipe for the warm-up. 1b) 12:00 – 32:00 – Every 1:00 x 20 sets: Sets 1-5 (12:00 17:00) – 30-40 Alternating Lateral Hurdle Hops Sets 6-10 (17:00 – 22:00) – 5-10 High Box Jump Sets 11-20 (22:00 – 32:00) – 3/side Single Arm Hang Dumbbell Power Snatch Pick reps/loads you can either maintain or build upon. Working your jumping and bounding for the first 10 minutes. This should help prime…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm Station 2 – Single Leg Glute Bridge-up (Alternate Every 5 Reps) Station 3 – Single-unders Take your time with your positions and activation. Use the Jump Rope as an opportunity to get warm as well as working on positioning. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-3 (10:00 – 16:00) – 7 Overhead Squats Sets 4-6 (16:00 – 22:00) – 5 Front Squats Sets 7-10 (22:00 – 30:00) – 3 Back Squats Start as light as needed for the OHS. If you don’t have the mobility for this movement you can either keep it super light and focus on that, or sub to and Overhead Lunge which should be fine for most athletes as there is no hinging of the hip. The goal for this…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 10 Alternating Plank Shoulder Taps 10 Alternating Toe-ups 10 Alternating Single Leg Romanian Deadlift w/Medball 200m Run AMRAP for Warm-up. Take your time, get things moving and focus on clean positions. 1b) 15:00 – 45:00 – 30 minute AMRAP: 30 Hang Squat Cleans 65/45 40 Burpee Lateral Bar Hops 500m Run If you have a physical restriction and can’t run your subs are 625m Row/Ski, 1250m C2 Bike, 1500m Assault Bike Accessory: 2) Secondary Conditioning – 60 minute AMRAP: 100m D-Ball Carry 20 Lateral Hurdle Hops 30 Abmat Sit-ups 40 Box Step-ups 24/20 5 minutes Ski/Bike/Row/Run Zone 2/3 pace, smooth and steady. 3) Olympic Lifting – Tempo (3.2.0) Overhead Squat: 3 Reps Every 3:00 x 5 sets Warm-up as needed. 3 seconds down, 2 second pause, quick out of the hole. Build as heavy as deemed fit. Perform…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Band Pull-Aparts + 10 Banded No Money’s Station 2 – 10/direction Plank Up Downs Station 3 – 15-20 Table Top Up-Dows Station 4 – (3x) 3-Position Muscle Clean (Hi-Hang, Above the Knee, Floor) If you’re Olympic Lifting today, use the Barbell for warm-up, if you’re not familiar with these movements yet than use a PVC pipe. Take your time with all movements and focus on position and activation. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) 3 Deadlifts @ 70% of 1RM Sets 6-10 (18:00 – 23:00) 2 Deadlifts @ 80% of 1RM Sets 11-15 (23:00 – 28:00) 1 Deadlift @ 85%+ (No Maxing Out) Sets 16-20 (28:00 – 33:00) 20-30 Hollow Rocks You should have establish a current 1RM last week, so…