Subscribe to our Empower YouTube page to be kept up to date.  Heehee and I have been recording warm ups and WODs and uploading them to the Empower Youtube channel sometimes days in advance so you can get a preview.   But we’ve also been developing more content to add to our website.  We’re not yet ready for the big web update but we’ve been uploading content in anticipation of the big day.

We’ve already completed parts 1, 2 and 3 of our 5-part Super Hero Shoulders program (if anyone can lend us a pink kettlebell for a few days we will start filming part 4).   We already received an email from non-Empower members who have been using the shoulders program at home with great success.  I’ve included 2/8 completed videos here for you.

We will follow up shortly with our Super Hero Core and Back Rebuilder programs and then Super Hero Grip and several others.

Adjust as Needed
Okay, I really liked this WOD.  Short and explosive, that’s my favourite kind of training.  I found a log that was a bit higher than the prescribed 30 inches to jump up onto but if you can’t, then try jumping over something.  Or do a 30 inch broad jump instead.  Cleaning a log just wasn’t working.  The grip just limits the weight too much so I switched to an over-the-shoulder clean which allowed me to train my explosive strength using a much heavier implement.  This was a blast!  Another option would be squat cleaning which would also be taxing.

Saturday ZWOD
Barbell, dumbbell(s), kettlebell(s), Weighted backpack
Something to jump on or over

Warm Up
1 min Face Down Belly Breathing
30 sec Cobra head nods
30 sec Cobra head rotations
1 min Upper Body rolls
1 min Lower Body Rolls
5 mins:
20 alt Deadbugs
20 Bent-Knee Windshield Wipers
5 mins:
20 Rocks
20 alt Bird Dogs
5 mins Crawling

Box Jump or Broad Jump
Clean or Squat Clean or Over-the-Shoulder Clean

10 min AMRAP
10 Box Jumps @24/30″
10 Cleans

Cool Down
Dragon/Pigeon Pose
Hip Cross Overs
Downward Dog
Child’s Pose