Power Hour 3/17/20 Warm up: 4 Steady Rounds 8 Bike Calories 10 Alt S-arm DB Thrusters 5 Mixed Grip Strict Pull-up A) Touch and Go Push Jerks 9-7-5-2 * Start around 70% and build B) For Time: 21 Calorie Row 14 Thrusters (115/95/75/55) 5 Rope...
Read morePower Hour 3/16/20 Warm up: 2:00 Wall Sit THEN 3 Steady Rounds: 10 Ring Rows (feet elevated if possible) 10 Hang Power Snatch or Double DB Hang Power Snatch 10 Lateral Bar Burpees A) Squat Cleans 8 x 2 @ 80% * Every 2:00 * Non-Olympic Lifters do...
Read morePower Hour 3/14/20 Warm up: 12-9-6 Calorie Row Toes 2 Rings/Bar or Knees 2 Elbows/Chest Devils Press (35/20) A) Back Squat 8 Tempo Pause Squats @ 35% 6 Tempo Down Fast Up Squats @ 55% THEN As Many Reps as Possible @ 70% B) For Time 40 DB...
Read morePower Hour 3/13/20 Warm up: For Completion 15 Banded Good Mornings 10 Calorie Row 15 Box Jumps 10 Inch Worm Scoops 15 Box Jumps 10 Calorie Row 15 Banded Good Mornings A) Squat Clean and Split Jerk 6 x 4 @ 70% * Drop and reset. Rest as needed. *...
Read morePower Hour 3/11/20 Warm-up) 2:00 Handstand Hold Practice THEN 4 Steady Rounds: 10 Med Ball Squat Cleans (30/20/14) 8 Push-ups 6 Strict Pull-ups A) 3” Deficit Deadlift EMOM 10:00 10 x 3 @ 60% 1RM Conventional Deadlift * Stand with both feet on a...
Read morePower Hour 3/10/20 Warm up: 4 Steady Rounds 100 m Run 8 GHD or Straight-leg sit-ups 10 Empty Bar Snatch Balance A) Touch and Go Push Jerks 10-8-6-2 * Start around 70% and build. B) AMRAP 5 Minutes x 2: 8 Hang Power Snatch (115/95/75/55) 8 Burpee...
Read morePower Hour 3/9/20 Warm up: 3:00 Banded Glute Activation * 8 Squats at the top of each minute THEN 3 Steady Rounds: 8 Hang Squat Clean Thrusters (45/32) 8 Calorie Bike Sprint A) 1 Rep Max Squat Clean: Find your 1RM Squat Clean Or * Non-olympic...
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