Competition: Saturday, February 15th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) Snatch: 3 sets of 1.1.1 @ 60% 4 sets of 1.1 @ 70% 5 sets of 1 @ 80% All reps are full Squat. For Triples and Doubles reset on the floor between reps. Rest as needed between lifts. 2) Clean and Jerk: 2 sets of 1.1.1 @ 60% 3 sets of 1.1 @ 70% 4 sets of 1 @ 80% All reps are full Squat and Split. For Triples and Doubles reset on the floor between reps. Rest as needed between lifts. 3) Every 1:00 x 14 sets: Sets 1-3 – 18/15 Calories Ski Erg Sets 4-6 – 9 Chest-to-bar Pull-ups + Max Clean and Jerk 155/105 Sets 7-8 – Rest Sets 9-11 – 18/15 Calories Ski Erg Sets 12-14 – 9 T2B + Max Snatches 115/80 Scale as…
Sport: Saturday, February 15th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 5 rounds AQAP: 10 Power Snatch 95/65 10 Box Jumps 24/20 Scale as needed. Directly into…. 1b) 4 rounds AQAP: 10 Hang Power Cleans 95/65 10 Push-ups Scale as needed. Directly into… 1c) 3 rounds AQAP: 10 Back Squats 95/65 10 Burpee Lateral Bar Hops Scale as needed. Directly into… 1d) 2 rounds AQAP: 20 Shoulder-to-Overhead 95/65 20 Jumping Air Squats Scale as needed. Directly into… 1e) AQAP: 30 Thrusters 95/65 30 Chest-to-bar Pull-ups Scale as needed. Extra Work: 2) 3-4 rounds for Quality: 2 minute Belt Squat Marching 100′ Wide Stance Walking Lunge 50ft/side Single Arm Kettlebell Farmers Carry Take your time, focus on position/activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Saturday, February 15th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 5 rounds AQAP: 10 Power Snatch 65/45 10 Box Jumps 24/20 Scale as needed. Directly into…. 1b) 4 rounds AQAP: 10 Hang Power Cleans 65/45 10 Push-ups Scale as needed. Directly into… 1c) 3 rounds AQAP: 10 Back Squats 65/45 10 Burpee Lateral Bar Hops Scale as needed. Directly into… 1d) 2 rounds AQAP: 20 Shoulder-to-Overhead 65/45 20 Jumping Air Squats Scale as needed. Directly into… 1e) AQAP: 30 Thrusters 65/45 30 Pull-ups Scale as needed. Extra Work: 2) 3-4 rounds for Quality: 2 minute Belt Squat Marching 100′ Wide Stance Walking Lunge 50ft/side Single Arm Kettlebell Farmers Carry Take your time, focus on position/activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Move: Saturday, February 15th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 5 rounds AQAP: 10 Alternating Dumbbell Hang Power Snatch 25/15 10 Box Jumps 24/20 Scale as needed. Directly into…. 1b) 4 rounds AQAP: 10 Dumbbell Hang Power Clean 25/15 10 Dumbbell Floor Press 25/15 Scale as needed. Directly into… 1c) 3 rounds AQAP: 10 Dumbbell Front Squats 25/15 10 Burpee Lateral Hop Over Dumbbell Scale as needed. Directly into… 1d) 2 rounds AQAP: 20 Slam Balls 40/30 20 Alternating Lunges Scale as needed. Directly into… 1e) AQAP: 30 Dumbbell Thrusters 25/15 30 Ring Rows Scale as needed. Extra Work: 2) Farmer Carry: Establish a Heavy 50ft Unbroken Rest as needed. Use the Farmer’s Handles so you can build as heavy as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Friday, February 14th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets – Deadlift: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Set the bar Dead each rep. 1b) 12:00 – 20:00 – Every 2:00 x 4 sets: 8/side Single Arm Dumbbell Row Load in a manner where you can perform 4-6 reps strict, and then use your full body to get that last few reps done to overload your pull. Perform all reps on 1 side before switching to the other. 2) Every 1:30 x 6 sets: 30 Double-unders 15 Wall Balls 20/14 5 Toes-to-bar + 5 Knees-up Scale volume as needed so that you…
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