Power Program

Hypertrophy Phase Week 1

Get Strong AF!


Unsupported Seated Shoulder Press 3 x 20

Military Press 1 x 30 25%)

Dumbbell Reverse Fly 3 x 15

Band Face Pulls 3 x 15

Plate Forward Raises 3 x 15

Dumbbell Reverse Fly, Band Face Pulls, Plate Froward Raises are a Triple Set.  Perform each movement back to back.  Upon completion of Forward Raises rest for 60 seconds.  Repeat for 3 rounds.


Back Squat 3 x20 (40%)

2 Kettle Bell Front Racked Bulgarian Split Squat 3 x 10 per/leg

Band Pull throughs 3 x 15

Hanging Knee Twists 3 x 10 per side (Slow and Controlled)

Band Pull throughs and Hanging Knee Twists are a superset.  Perform each movement back to back.  Upon completion of Hanging Knee Twists rest for 60 seconds.  Repeat *.


Bench Press 3 x 20 (40%)

Diamond Push Ups 3 x 15

Dumbbell Rows 3 x 15 / per arm

External Rotation W/Band 3 x 15 / Per arm

Push ups, Rows, and External Rotations are a superset.  Perform each movement back to back.  Rest 60 seconds and Repeat*.

Weighted GHD Slow Parallel Sit Up 3 x 6

(Slow AF.  Get to halfway point.  Keep Upper back rounded. Slow going back to start position.  Keep constant tension throughout movement.  5 count on the decent and 5 count on the ascent.)

Military Press 3 x 2 (50%)

DB Batwing Hold 3 x 6

*Military Press and DB Batwing Hold are a superset/  Perform each movement with no rest between.  After Batwing, rest 60 seconds and repeat for 3 sets.

Band Push Downs 2 x 12



Deadlift 3 x 20 (40%)

Pendlay Row 3 x 10

Seated Band Hamstring Curl 3 x 15

Russian Leg Curl 3 x 8

Triple Set Pendlay Row, Seated Curl, Russian Curl.  Perform each movement back to back. Rest for 60 seconds,Repeat*.

ToesToBar 3 x 10

Weighted Russian Twists 3 x 15 /per

Superset ToesToBar and Russian Twists.  Perform each movement back to back.  Rest 60 seconds after twists, Repeat*

You Completed Week 1 of the Hypertrophy Phase

Your Power Program Coaches

Mike Casavant

Peter Sannicandro

Frequently Asked Questions

  • q-iconHow long does each session take?

    It depends but most of the sessions will take you 45mns.

  • q-iconI hate squatting, can I still run this program?


  • q-iconI feel like my strength is pretty good, should I still run this program?

    Nobodies strength is “pretty” good. There’s always room for improvement.

    8 weeks to set yourself up for the rest of the year is how we like to state it.

    Endurance is relative comparable to strength.

    Who’s going to deadlift 225 for more reps in a wod, the 300lb deadlifter or the 500lb deadlifter

  • q-iconWhat do I do for metcons?

    We have provided you a consistent progressive template to add into your weekly training schedule. Because of this, it’s opened up the variety for you to slay a wod with your box, or add in the other training disciplines that you’d like to focus on.

    We also have two new wods posted Tuesday and Friday each week, as well as a Metcon bible of over 200+ wods if you ever feel you’d like to vomit with pride.

  • q-icon Can I run the program four days in a row?

    We do not advise that by any stretch.

    We like to focus on a 2 on 1 off 2 on protocol for maximum benefits of the program.

    Obviously everyone’s schedules will be different and some may not have that option.

    If you can’t adhere to this set up, touch base with us in the Facebook group so we can better advise you on what your schedule looks like and how to maximize your progress.

  • q-iconI just want to focus on powerlifting and not Crossfit©, will this program get me ready for a meet?

    No question. Again, if you’re training specifically for a comp, having access to the coaches will help us help you outline the best plan of attack with the program at hand.

  • q-iconWhy is there no specific conditioning in this program?

    As I mentioned above, we have new wods and a book of 200+ for you to access whenever you’d like.

    We found that all of our athletes run our power and Olympic parts of our programs and cherry picked the wods through out the week.

    We like to offer variety which is why we love

    Crossfit© so, we have made built an essential volume strength template which gives you the option to add in what other components you’d like.

    As we get closer to testing 1rm’s we will have some guidance to scale things back towards testing week so you’ll have the best chance of SLAYING a new Pr..