Competition: Saturday, May 1st, 2021
*Comp Programming is currently in off-season training. We are working through a 6 week block (4/19 – 5/30) focusing on high volume, moderate load, non-barbell and non-gymnastics work. The goal through this is to get your body feeling good, and hopefully shore up some basic imbalances, along with building your base. If you have specific PT work that you know you need as well because of injuries or imbalances you should be adding that on where it fits appropriately. This is a good time to address mobility issues as well, for instance if you can’t really do a Wall Therapy Squat for example, within 6″ of the wall, how can you expect to develop movements like Overhead Squats properly, Snatches, or having good position on a heavy Front Squat. On any given day your movements, sets, and training session as a whole should…
Move: Saturday, May 1st, 2021
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Quadruped Alternating Plank Tap Station 3 – 10 Scap Pull-ups + 10 Hanging Hollow Rocks Increase intensity on the machine each round to get yourself warm. If you can’t hang from a Pull-up bar use rings and perform the Hollow Rocks on the floor. 1b) 13:00 – 28:00 – 15 minute AMRAP: 75 Single-unders 25 Burpees 10 Strict Pull-ups Use assistance as needed for the Pull-ups. If you don’t have a Squat Rack you can sub to 2x the reps and perform a Bent Over Row. 1c) 30:00 – 45:00 – 15 minute AMRAP: 400m Run 30 Abmat Sit-ups 20 Alternating Dumbbell Plank Rows Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Saturday, May 1st, 2021
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Quadruped Alternating Plank Tap Station 3 – 10 Scap Pull-ups + 10 Hanging Hollow Rocks Increase intensity on the machine each round to get yourself warm. If you can’t hang from a Pull-up bar use rings and perform the Hollow Rocks on the floor. 1b) 13:00 – 28:00 – 15 minute AMRAP: 35 Double-unders 25 Burpees 10 Pull-ups Use assistance as needed for the Pull-ups. 1c) 30:00 – 45:00 – 15 minute AMRAP: 400m Run 30 Abmat Sit-ups 20 Alternating Dumbbell Plank Rows 35/25 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Friday, April 30th, 2021
*Comp Programming is currently in off-season training. We are working through a 6 week block (4/19 – 5/30) focusing on high volume, moderate load, non-barbell and non-gymnastics work. The goal through this is to get your body feeling good, and hopefully shore up some basic imbalances, along with building your base. If you have specific PT work that you know you need as well because of injuries or imbalances you should be adding that on where it fits appropriately. This is a good time to address mobility issues as well, for instance if you can’t really do a Wall Therapy Squat for example, within 6″ of the wall, how can you expect to develop movements like Overhead Squats properly, Snatches, or having good position on a heavy Front Squat. On any given day your movements, sets, and training session as a whole should…
Move: Friday, April 30th, 2021
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 Inchworm + Push-up Station 3 – 5 Strict Press + 5 Push Press + 5 Split Jerk Use a Barbell or PVC Pipe for warm-up based on your skill/strength level. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 8 Dumbbell Push Press Station 2 – 6/side Single Arm Dumbbell Bench Press Alternate between the two movements for 5 sets of each. Start at a moderate load and build as heavy as deemed fit. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 5/side Kettlebell Windmills Take your time and focus on position over loading. This movement provides a great indication of full body mobility as well as shoulder stability. Perform all reps on 1 side before switching to the…
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