Category: Competition

WOD: Session A: 1) Run: A) 800m Easy B) 2 sets of  – Every 1:00 x 4 sets 25m Sprint – Rest 3:00 between sets C) Every 2:00 x 12 sets – 200m Run @ 70%, 75%, 80%, 85% (Rotate for 3 Waves) For for consistent paces/efforts across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Back Squat: 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% Rest 2-3 minutes between sets. 2) Front Rack Walking Lunge: 6 sets of 50ft Rest 2-3 minutes between sets. Heavy as possible. 3) Hip Extension w/Barbell Behind Neck: 3 sets of 20 Rest 2-3 minutes between sets. Add load as deemed fit. 4) Jumping Air Squat: 1 Rep Every 5 seconds x 10 minutes The goal of this is to get a solid jump, but not a max effort. A jump you can maintain for…

WOD: Session A: 1) True Form/Air Runner: A) 4:00 Warm-up B) 5-10 minutes Agility Ladder Work C) 3 x 100m Run Hard – Rest 2:00 D) 4 x 50om @ 80%/500m Easy – Rest 2:00 Work for maintainable efforts across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Strict Press: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) Rope Pull-ups: 4 sets of 6 Rest 2-3 minutes between sets. Add load as deemed fit. 3) Seated Dumbbell Arnold Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. 4) Strict Muscle-up: 10 minute EMOTM Pick a rep count you can maintain. If you don’t have these perform a progression, do not do Kipping Muscle-ups. 5) Cable Triangle Press Downs: 100 Reps Pick a weight you can perform 40-50 reps to start. 6)…

WOD: Session A: 1) Assault Bike: A) 50/35 Calories Easy B) 10 x 10/7 Calories @ 60%/Rest :30 C) 10 x 10/7 Calories @ 70%/Rest :45 D) 10 x 10/7 Calories @ 80%/Rest 1:00 Work for consistent paces/times/efforts within each respective piece. Distance references if you are changing modalities HERE Session B: 1) Front Squat: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) Double Kettlebell Overhead Box Step-ups: 4 sets of 8/side Rest 2-3 minutes between sets. Alternate legs each rep. Use a box that puts your knee and hip in line when stepping up. 3) Sandbag Squats: 3 sets of 20 Rest 2-3 minutes between sets. Use a D-Ball if the Sandbags are too heavy. 4) Banded Leg Extension: 100 Reps Break-up as needed. Sit on a bench, band tied around pull-up rig, put feet in band and…

WOD: 1) Swim: 30 minutes Easy Have fun! 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) Run: 6K Ideally perform as a trail run if you can. Distance references if you are changing modalities HERE Session B: 1) Deadlift: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) Every 1:30 x 7 sets: 3 T+G Power Snatch Work in 60-75% range. Keep reps snappy, fast, and clean. 3) Every 1:30 x 7 sets: 3 T+G Power Clean Work in 60-75% range. Keep reps snappy, fast, and clean. 4) Snatch Grip Romanian Deadlifts: 4 sets of 8 Rest 2-3 minutes between sets. Heavy as possible. Use straps if you have them. 5) Russian Kettlebell Swings: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. 6) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. 7) Dog Sled Push: 400m @ 75% Bodyweight Sled weighs 100lbs. Smooth and steady pace. For results post detailed…