Power Program

Week 1     Phase 3- Speed Wave

Get Strong AF!


Deadlift 8x3 (70%)

Stiff Leg Deadlift 5x8 (moderate weight)

Power Shrug 5x8 (moderate weight)

Barbell Row 4x8 (moderate weight)

Pull-Up 5x5

Hanging Leg Raise 5x8


Military Press 5x5
(SubMax- Choose A Weight That Gets You To Five Reps But Leaves About 2 In The Tank)

Dumbbell Arnold Press 4x12

Dumbbell Lateral Raise 4x12

Tricep Banded Push Downs 4x20


Back Squat 8x3 (70%)

Front Squat 5x8 (55%)

Good Morning 5x8 (moderate weight)

Weighted Sit Ups 5x10


Bench Press 8x3 (70%)

Dumbbell Incline Press 5x8

Inverted Row 4x5

Dip 4x8

Chin Up 4x5

You Completed Week 1    Phase 3 - Speed Wave

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..