Power: Monday, February 24th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:30 – Every 2:30 x 5 sets – Back Squat: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 100% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets – Front Squat: 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets. 2) Every 3:00 x 3…
Move: Monday, February 24th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 24 minute EMOTM: Station 1 – 5 Landmine Lumberjack Squats Station 2 – 20 Russian Medball Twists Station 3 – 5/side Lunge Hold Dumbbell Romanian Deadlift (1 Dumbbell) Station 4 – 10 Slider Hamstring Curls Reference last week for loading for the Lumberjack Squats. Medball Twists are 10 reps to each side, focus on holding a tight V position, knees straight, toes pointed. 2) Every 3:00 x 3 sets: 500/450m Row/Ski Or 1000/900m Bike Erg Or 1200/1100m Assault Bike Hit hard but maintainable efforts. Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Sunday, February 23rd, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WZA Mock Competition: *We will be posting the workouts for Rx’d athletes. Go to the WZA website if you know you would be competing in a different division and pick the appropriate division you would actually be capable of qualifying for and perform the workouts scaled for that respective division. We will update and post additional workouts as soon as they are released. Ideally you should perform this as a Mock Competition, meaning taking 2-4 hours between each workout. Learn how to warm-up, ideally wait as if you’re waiting for the next heat (most competitions you’ll usually find you have to warm-up and then stand around and wait for 10-20 minutes), then cool down appropriately and repeat the process a couple of hours later. 1) “Shark Bait” – AQAP: 84…
Competition: Saturday, February 22nd, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WZA Mock Competition: *We will be posting the workouts for Rx’d athletes. Go to the WZA website if you know you would be competing in a different division and pick the appropriate division you would actually be capable of qualifying for and perform the workouts scaled for that respective division. We will update and post additional workouts as soon as they are released. Ideally you should perform this as a Mock Competition, meaning taking 2-4 hours between each workout. Learn how to warm-up, ideally wait as if you’re waiting for the next heat (most competitions you’ll usually find you have to warm-up and then stand around and wait for 10-20 minutes), then cool down appropriately and repeat the process a couple of hours later. 1a) 0:00 – 6:00 – Every…
Move: Saturday, February 22nd, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps: 30 Dumbbell Box Step-ups 25/15 @ 24/20 30 Alternating Hang Dumbbell Snatch 25/15 30 Burpees Max Rope Sit-to-Stand This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP. Extra Work: 2) 12 minute AMRAP: 1 minute Belt Squat March 50ft Heavy Dog Sled Push Use loading on the marching that allows you to move the entire minute without stopping. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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