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 to get yourself moving. 2) 2-Position Clean (Floor, Knee): 4 sets @ 70% of Clean Rest 2-3 minutes between sets. 3) Clean Pull: 3 sets of 3 @ 100% Rest 2-3 minutes between sets. Set dead on the floor each rep. Use straps if you need them/have them. 4) Front Squat: 3 sets of 2 @ 70% Rest 90-120 seconds between sets. 5) Hip Thrusts: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. Session B: 1) Paralette Kipping Handstand Push-up: 10 minute EMOTM You choose the reps and deficit. Pick something you can maintain, unbroken, for all 10 sets. 2) AQAP: 50 Strict Ring Dips Every Break 50ft Handstand Walk Scale as needed. 3) Dumbbell Overhead…

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Pause Jerk + Jerk: 4 sets @ 70% of Jerk Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds. 3) Push Press: 4 sets of 3 @ 70% Rest 2-3 minutes between sets. 4) Power Clean: 4 sets of 2 @ 70% Rest 90-120 seconds between sets. Drop and reset between reps. 5) Split Kneeling Single Arm Landmine Press: 4 sets of 8 Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other side. Build as heavy as deemed fit. 6) Dumbbell Floor Press: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. Session B: 1) Concept 2 Bike – 20 sets of: 10 seconds Max…

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets. 2) 2-Position Snatch (Floor,Knee): 4 sets @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch Pull: 3 sets of 3 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps. 4) Back Squat: 3 sets of 1 @ 80%, 3 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 5) Jumping Back Squat: 3 sets of 3 @ 20% Rest 60 seconds between sets. Reset between each rep and make sure you’re hitting full depth. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session B: 1) Strict Supinated Chest-to-bar…

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: 1) Snatch + Snatch Balance + Overhead Squat: Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 2) Clean + Push Jerk + Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 3) Back Squat: 5RM for Day, 10 @ 55% Warm-up as needed. Rest 2-3 minutes between sets. 4) Good Morning: 3 sets of 5 @ 25% of Deadlift Warm-up as needed. Rest 90-120 seconds between sets. 5) 5 rounds AQAP: 50 Heavy Rope Double-unders 40 Deadlift/Hang Power Clean/Front Squat/Shoulder-to-Overhead/Overhead Squat 115/75 30 Calories Ski Erg 20 Toes-to-bar 10 Devil’s Press 50/35 Scale as needed. This is meant to be a longer grinder. Each round rotate to a different barbell movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter Sniffels HERE **Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Push Jerk (Snatch Grip BTN): 3 sets @ Light > Moderate Use this as Warm-up. Rest 90-120 seconds between sets. 2) Power Snatch: 3RM Rest 2-3 minutes between sets. Drop and reset between reps. 3) Push Jerk: 3RM Rest 2-3 minutes between sets. 4) 5 Snatch Push Press + Pause Overhead Squat: Max for Day Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds. 5) Jumping Back Squat: 5 sets of 3 @ 20% Rest 90-120 seconds between sets. Session B: 1) Strict Handstand Push-up: Max Unbroken Set Every 3:00 x 5 sets If you have more than a 20 rep average, work a small deficit. 2) Rope Cable Press Downs: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. 3) Every 5:00 x 6 sets: 1 – 30/24 Calories Assault Bike +…