Category: Power

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 11:00 – 19:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 20:00 – 28:00 – Every 1:00 x 8 sets: Odd – 10/side Piston Floor Press Even – 30 second Handstand Hold For the Piston Press,…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested, not some goal you want down the road. Control the bar back to the floor and set the bar dead on the floor each rep.  1b) 8:00 – 16:00 – Every 2:00 x 4 sets: 5-10 Close Grip Chin-ups Add loading/assistance as deemed fit. Hands should be no wider than 12″ between your pinky fingers. Keep the movement strict/ 1c) 16:00 – 20:00 – 4 minute AMRAP: Single Arm Kettlebell Snatch High-Pulls in 10 Rep Sets Goal for this is to start developing the…

*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Front Squat: 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. 1c) 19:00 – 24:00 – 5 minute AMRAP for Quality: 10/side Single Arm Kettlebell Side Bends 10 Alternating Lateral Lunges As it states, for quality, not…

WOD: 1a) 0:00 – 12:00 – 12 minute AMRAP: 27 Single Arm Dumbbell Overhead Lunges 35/25 18 Ball Slams 50/40 9 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1b) 14:00 – 23:00 – 9 minute AMRAP: 21 Single Arm Dumbbell Overhead Lunges 35/25 14 Ball Slams 50/40 7 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. 1c) 25:00 – 31:00 – 6 minute AMRAP: 15 Single Arm Dumbbell Overhead Lunges 35/25 10 Ball Slams 50/40 5 Strict Pull-ups For the Lunges alternate legs each rep, switch hands half way through the set. Use assistance as needed for the Pull-ups. Extra Work: 2) Single Arm Half Kneeling Bottoms-up Kettlebell Press: 4 sets of 8/side Rest…