Category: Power

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 20 Wide High Banded Face Pulls Station 2 – 10/side Side Plank Dips Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat Take your time with your reps and focus on good positioning and activation on each respective movement. 1b) 14:00 – 34:00 – Every 2:00 x 10 sets – Deadlift: 5-5-5-3-3-3-1-1-1-1 Use this as an opportunity to build to a heavy single for the day. Remember heavy single for the day is just that, it doesn’t mean max out. If you’re feel great and ready to get after it then go heavy, try and max out, if you’re feeling a little off or not into going that heavy, then just build to whatever feels like your heavy effort for the day. 1c) 37:00 –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 “Y” Plate Raise 10 Alternating Bird Dogs 10 Good Mornings Take your time and focus on positions and activation. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 3 Strict Press + 5 Push Press Warm-up and start around 60% of your 1RM Strict Press. This is performed as a complex. Goal stimulus is to lift heavy today, you’ve got large rest periods, and minimal volume, so get after the weights. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 12 Burpee Box Jumps 24/20 10 Hang Power Cleans 95/65 9 Burpee Box Jumps 24/20 10 Hang Power Cleans 95/65 6 Burpee Box Jumps 24/20 10 Hang Power Cleans 95/65 Scale as needed. We want you getting a bare minimum of 30 seconds rest, ideally closer to a minute plus, so scale reps as…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Band Pull-Aparts w/Pause + 10 Banded Upright Rows w/Pause Station 2 – 5-10 Wall Therapy Squats Station 3 – (3x) Snatch High Pull + Muscle Snatch + Overhead Squat Warm-up and movement prep. Focus on good activation and positions. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) – 10 Alternating Barbell Front Rack Reverse Lunges Sets 6-10 (19:00 – 24:00) – 10 Barbell Romanian Deadlifts Sets 10-15 (24:00 – 29:00) – 10 Barbell Upright Rows Sets 16-20 (29:00 – 34:00) – 3-5/side Kettlebell or Dumbbell Windmill For each of your 4 movements, start with a moderate load and quickly build through the 5 sets as deemed fit. Be mindful rest will be short so you won’t be working very heavy, more looking to…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 50 Single-unders 5/side Low Samson + Reach Overhead 10 Air Squats With Small Plate Out Front Take your time and get positions properly opened up. Use the plate drill to really secure a beautiful air squat position, this is especially helpful for those of you lacking mobility. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-3 (10:00 – 16:00) – 3 Pause Back Squats Sets 4-6 (16:00 – 22:00) – 3 1+1/4 Back Squats Sets 7-10 (22:00 – 30:00) – 3 Back Squats Start around 50-60% of your 1RM and build through each set as deemed fit. For the Pause Squats hold the bottom of each rep for 2-3 seconds seconds. For the 1+1/4, come down into the bottom, just above parallel, back into the bottom, and then stand to finish the rep….