Category: Competition

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Clean – 15 minute EMOTM: Minutes 1-5 – 1 @ 70% Minutes 6-10 – 1 @ 73% Minutes 11-15 – 1 @ 76% Warm-up as needed. All reps are full Squat. 3) Clean Pull: 4 sets of 2 @ 120%, 2 @ 90% Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them. 4) Back Squat: 1RM for Day, 95%, 90% Rest 2-3 minutes between sets. 5) D-Ball Bear Hug Bulgarian Split Squats: 4 sets of 8/side Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session…

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Jerk – 15 minute EMOTM: Minutes 1-5 – 1 @ 70% Minutes 6-10 – 1 @ 73% Minutes 11-15 – 1 @ 76% Warm-up as needed. All reps are Split Jerk. 3) Power Clean – 9 minute EMOTM: Minutes 1-3 – 1 @ 70% Minutes 4-6 – 1 @ 73% Minutes 7-9 – 1 @ 76% Warm-up as needed. 4) Strict Press: 5 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 5) Single Arm Dumbbell Bench Press: 3 sets of 20/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 6) Good Morning: 3 sets of 4 @ 25% of 1RM Deadlift Rest 90-120…

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Snatch – 15 minute EMOTM: Minutes 1-5 – 1 @ 70% Minutes 6-10 – 1 @ 73% Minutes 11-15 – 1 @ 76% Warm-up as needed. All reps full Squat. 3) Snatch Pull: 4 sets of 2 @ 120%, 2 @ 90% Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them. 4) Front Squat: 1RM for Day, 95%, 90% Rest 2-3 minutes between sets. 5) Belt Squat Machine Marching: 5 sets of 1:00 ON/1:00 OFF @ 50% Bodyweight + D-Ball Bear Hold 70/50 Scale as needed. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible.   Session B: 1) Chest-to-bar Pull-ups: 4 sets of 15-30…

*Winter 2018 Holiday Schedule HERE WOD: 1) Snatch: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 2) Clean and Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 3) Front Squat: 2 @ 75%, 3 sets of 2 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 4) AQAP: 100 Double-unders 75 Wall Balls 20/14 100 Double-unders 50 Toes-to-bar 100 Double-unders 25 Hang Power Cleans 155/105 Scale as needed. 5) 3 rounds AQAP: 10 Deadlifts 315/205 15 Strict Handstand Push-ups 25/20 Calories C2 Bike Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Snatch Grip Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Power Snatch – 9 minute EMOTM: Minutes 1-3 – 1 @ 70% Minutes 4-6 – 1 @ 72% Minutes 7-9 – 1 @ 74% Warm-up as needed. 3) Push Jerk – 9 minute EMOTM: Minutes 1-3 – 1 @ 70% Minutes 4-6 – 1 @ 72% Minutes 7-9 – 1 @ 74% Warm-up as needed. 4) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift Rest 90-120 seconds between sets. 5) Front Rack Alternating Lunges: 4 sets fo 4/side Rest 2-3 minutes between sets. Build as heavy as deemed fit. Focus on good control all the way to the bottom of the movement…no using a pad and slamming your knee into the floor….