Category: Competition

WOD: Session A: 1) Run: 7K @ Moderate Pace Distance references if you are changing modalities HERE Session B: 1) Strict Press: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Rest 2-3 minutes between sets. 2) Strict Chin-Up: 5 sets of 10 Rest 2-3 minutes between sets. Add load as deemed fit. 3) Split Kneeling Single Arm Kettlebell Press: 4 sets of 10/side Rest 2-3 minutes between sets. Perform all rep on 1 side before switching to the other. 4) Legless Rope Climb + Rope Climb: 7 sets Rest 2-3 minutes between sets. Goal stimulus is to Legless Rope Climb, lower down just before touching the floor and then climb back up with your legs. Scale as needed. 5) EZ-Bar Overhead Tricep Curl: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. 6) Cable Flat Bar Lat Press Down: 3 sets of 30 Rest 2-3 minutes…

WOD: Session A: 1) Bike Erg: A) 5:00 Easy B) 4 sets of – 2:30 Moderate Left Leg Dominant + 2:30 Right Leg Dominant + 2000m @ 70% – Rest 3:00 Work for consistent paces/efforts on each respective piece. Distance references if you are changing modalities HERE Session B: 1) Deadlift: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Rest 2-3 minutes between sets. 2) Dumbbell Farmers Front Foot Elevated Bulgarian Split Squat: 4 sets of 8/side Rest 2-3 minutes between sets. Elevated 2-3″. Build as heavy as deemed fit. 3) Glute Ham Raise: 5 sets of 5 Rest 2-3 minutes between sets. Add load/assistance as needed. 4) Sandbag Carry: 8 sets of 100ft Rest 90-120 seconds between sets. Heavy as possible while moving unbroken. 5) Swiss Ball Pike Ups: 5 sets of 10 Rest 90-120 seconds between sets. 6) Sled Drag: 6 x 50m Rest 90-120…

WOD: 1) Swim: A) 500m Easy Swim Warm Up B) 4x200m Freestyle w/ Fin and Paddle @ 70%, Rest 1:00 C) 4x100m Freestyle @ 75%, Rest 1:30 D) 4x50m Freestyle @ 80%, Rest 1:00 E) 4x25m Sprint, Rest 1:00 (1st: Butterfly 2nd: Backstroke 3rd: Breaststroke 4th: Freestyle) Work for consistent paces in each of the respective pieces. Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: Session A: 1) Ski Erg: 10 x 400m @ 85% – Rest 2:00 Perform this on the wattage setting and use that to pace appropriately. Pace Calculator HERE.  Distance references if you are changing modalities HERE Session B: 1) Deadlift: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Rest 2-3 minutes between sets. 2) Every :45 x 15 sets: 1 Power Snatch @ 60-80% Keep the weights light and snappy, don’t lift anything that feels heavy. 3) Every :45 x 15 sets: 1 Power Clean + Push Jerk @ 60-80% Keep the weights light and snappy, don’t lift anything that feels heavy. 4) Sumo Deadlift: 3 sets of 20 Rest 2-3 minutes between sets. Set dead on the ground each rep. 5) Cable Pull Throughs: 100 Reps Pick a weight you can perform 40-50 reps to start. 6) Abmat Sit-ups: 100 Reps Keep track of…

WOD: Session A: 1) Row: 10k (2K @ 60%, 2K @ 65%, 2K @ 70%, 2k @ 75%, 2K @ 80%) Perform this on the wattage setting and use that to pace appropriately. Pace Calculator HERE.  Distance references if you are changing modalities HERE Session B: 1) Bench Press: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Rest 2-3 minutes between sets. 2) Single Arm Dumbbell Row: 5 sets of 8/side Rest 2-3 minutes between sets. HEAVY. Use a weight you can do strict for 5-6 reps, and then use your full body to get the last couple of reps. 3) Incline Bench Press: 3 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. 4) Cable Neutral Grip Row: 3 sets of 12.12.12 Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some…