*weekly programming focus overview at the bottom*
Monday
P1 Strength
Pause Box Squat + Box Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3
Set 2: 1+2
Set 3: 1+1
Set 4: 1+3
Set 5: 1+2
Set 6: 1+1
*Increase weight as reps decrease
*Can use Double KB Front Rack if our P1 athletes don’t want to use a bar.
*After each set:
3 Inch Worm Push Ups
10 Hollow Rocks
10 Reverse Grip TRX or Ring Rows
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Strength
Pause Back Squat + Back Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3 @ 65%
Set 2: 1+2 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+3 @ 65%+
Set 5: 1+2 @ 70%+
Set 6: 1+1 @ 75%+
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12:00 AMRAP
1-2-3-4-5-6.. Burpee Box Jumps 24/20”
2-4-6-8-10-12.. Dual DB Step-Overs 24/20” (50/35lb)
10-20-30-40-50-60.. Double Unders
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WOD THOUGHTS: The percentage today is based on your 1rm Back Squat. First number is a paused Back squat and the second number is a regular Back squats.
The second wave of reps need to be heavier than your first wave. An increase of 2.5-7.5% is the suggested increase in weight for those sets.
Remember, you will complete the Pause rep first in which you need to hold the bottom position for a total of 3 seconds, then you will transition into the regular reps
Tackle this one with a steady pace and just begin the first few rounds as if they are warm-up rounds. Once we hit the round of 5 reps is when the workout really starts.
Primary Objective: Complete the round of 7-14-70 and Secondary Objective: Stay Unbroken across Step-Ups and Double Udners
Tuesday
P1 Strength
Same as Strength, use PVC pipe or dumbbells.
*Extra work, accumulate at any time:
3:00 Weighted Wall Sit
30 banded tricep kickback single arm
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Strength
Every 2:00 minutes, 8 Sets
Pause Snatch Below Knee + Snatch
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+
*Snatches are not touch and go, all reps are Full Squat
…Directly into..
Snatch Pull + Floating Snatch Pulls
Set 6: 1+3 @ 85%
Set 7: 1+3 @ 85%
Set 8: 1+3 @ 85%
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5 Sets, For Distance
1:00 Row for Max Meters
2:00 Rest b/s
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WOD THOUGHTS: This workout is supposed to be a sprint effort workout with the only focus being all out efforts for 1:00 on the rower. The goal today is to find another gear on the rower with the goal of increasing power output. The real focus today should be on the ability to create a strong position from the catch all the way through the finish. This means leg drive, then moving with the body hinge, and finally finishing through the chest.
Wednesday
Strength
Tempo Bench Press
Take 10:00 minutes to work up to a 5RM
—
*P1 – use DB’s if needed
—
4 Rounds, For Time
50ft (15m) Handstand Walk
12 Dual Dumbbell Thrusters @ 50/35lb
9/7 Strict Pull-Ups
Rest 1:00 minute between rounds
Score: Total Time
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WOD THOUGHTS: The tempo for each bench press rep is 3 Seconds Down, 1 Second Pause, explode up, 1 Second Pause at the top of the rep. You must maintain this tempo for all sets of 5 & 5 reps. (Tempo: 31×1)
The goal for this workout is to complete each set in under 3:00 minutes. So ensure today if you need to scale you adjust those movements accordingly to be able to complete them within that 3:00 mark and this is a hard time cap today. On the Dumbbell Thrusters, please select a load you can complete all 12 reps unbroken.
Thursday
Every 6:00, 6 Sets, Alternating Stations
Station 1:
400m Run
30 American KBS 53/35lb
30/22 Calorie Echo Bike
Station 2:
400m Run
15 Deadlifts 225/155lb
30/22 Calorie Echo Bike
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WOD THOUGHTS: Today is our longer time domain workout, so start out at a steady pace and settle in for the long haul here.
Stimulus: Lactate Threshold / Posterior Chain
RPE: 8-8.5 RPE
Primary Objective: Complete Each set in ~ 5 minutes
Secondary Objective: Stay unbroken on the AKBS and Deadlifts
Friday
P1 Strength
Same as strength, use PVC pipe or DB’s
*After each set:
:15 Star Plank (each Side)
10 DB OH Tricep Extensions
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Strength
Every 2:00 minutes , 5 Sets
Pause Clean Below Knee + Clean
Set 1: 1+1 reps @ 65%
Set 2: 1+1 reps @ 70%
Set 3: 1+1 reps @ 75%
Set 4: 1+1 reps @ 80%
Set 5: 1+1 reps @ 80%+
Rest as needed between sets
*Cleans are not touch and go
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20:00 EMOM
Min 1: 5 Front Squats, For Load
Min 2: 15 Toe to Bar
Min 3: Max Bar Facing Burpees
Min 4: Rest
*Front Squats, starting @ 70% of Squat Clean and increase today by feel
*Front squats are from the floor
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WOD THOUGHTS: Pick a number on Toe to Bar that you plan to hit unbroken as the opening set and then chip away with another 1-2 sets for the rest of the Toe to Bars. This means if you can hit 10, then you keep 10 and hit 5 to finish each set. Or maybe you tackle 7, then do 5, then 3 to finish. This is a great way to develop Toes to Bar and create more sustainable sets.
Saturday
3 Sets, For Max Reps
5:00 minute AMRAP
12 Strict Handstand Push-Ups
12 Synchro Alternating DB Snatch 50/35lb
24/18 Push-Ups
24/18 Calorie Row
…into Max Synchro Alternating Devils Press 50/35lb
2:00 minute Rest between sets
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Post WOD Accessories
5 Sets, For Quality
10 Front Plate Raises
10 Dumbbell Narrow Grip Chest Press
10 Dual DB Hammer Curls
10 Dual DB Bent Rows
*keep rest between movements minimal, rest longer between sets
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WOD THOUGHTS: Goal: Achieve 1:30+ minutes on the Synchro Alternating Devils Press, which should amount to around 12-15 Reps
All work is combined reps except for the synchro reps which will be done at the same time in order for the reps to count. These are solely dictated as the DB movements today.
Primary Objective: Complete all work as prescribed with your partner in under 3:30 minutes before hitting the max effort devils press to finish.
Secondary Objective: Complete all work in even proportions.
Sunday
30:00 EMOM
min 1: 3/2 Rope Climbs
min 2: 50 Double Unders
min 3: 100ft (30m) Farmers Carry, For Load
min 4: -Max Effort Sandbag Bear Hug Hold 150/100lb
min 5: Rest
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WOD THOUGHTS: Primary Objective: Complete all movements within the minute
Secondary Objective: Complete 1 full minute of holding the Sandbag Bear Hug Hold
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Weekly Programming Focus: Hi Power House community, we are now entering Week 3 of the Kratos Cycle. With that we are continuing to build our progressions, increasing loads, and adding some nuances to the movements, and workouts that will keep athletes engaged and progressing. On Monday, we will be working into a Pause Back Squat + Back Squat. This will move into 12:00 minute AMRAP that is a leg burner that specifically targets muscular stamina. Our Tuesday workout this week will have us tackling our Snatch progression from Week 1 with increasing loads and moving into some Snatch Pulls to end the sets in an effort to get athletes moving a little heavier with the only focus being the pull off the floor rather than having to worry about pulling under the bar. That Tuesday will also have us getting after some Row sprints that will leave you floored, if done right! Then Wednesday we work into upper body pressing with a Tempo Bench before getting into a challenging triplet of Handstand Walking, Thrusters, and Strict Pull-Ups. Our Thursday will bring us into our longest workout of the week with an Every 6:00 minute workout for 6 sets. This is meant to be a 4–5-minute segment followed by 1-2 minutes rest for a more lactate threshold focused workout. Friday finishes off the work week with our clean progression and a Strength and Capacity focused EMOM. Saturday’s partner workout has us building more shoulder stamina and strength before hitting a fun grippy workout on Sunday with a heavy focus on Rope Climbs.