Category: Competition

WOD: 1) Row/Ski: A) 500m Ski + 500m Row @ Warm-up B) 8 x 100m Sprint @ Damper 10/Rest 1:00 (Odd = Row, Even = Ski) C) Every 6:00 x 8 sets – 1000m @ 70% (Odd = Row, Even = Ski) Work for consistent paces/efforts/distances on each respective piece/machine. Distance references if you are changing modalities HERE Session B: 1) Bench Press: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) Fat Grip Neutral Landmine Row: 5 sets of 8 Rest 2-3 minutes between sets. Use a weight you can perform strict for 5 reps, and then overload by using your legs for the last 3 reps. 3) Bar Dips: 5 sets of 5 Rest 2-3 minutes between sets. Load as heavy as deemed fit. 4) Rope Rows: 5 sets of 10 Rest 2-3 minutes between sets. Feet on a…

WOD: Session A: 1) Concept 2 Bike: 30k @ Moderate Pace Perform on Damper 1, goal should be same pace the entire 30K. Distance references if you are changing modalities HERE Session B: 1) Back Squat: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Rest 2-3 minutes between sets. 2) Kettlebell Goblet Cossack Squat: 4 sets of 10/side Rest 2-3 minutes between sets. Alternate legs each rep. Focus on positioning over load. 3) Glute Ham Raise: 5 sets of 5 Rest 2-3 minutes between sets. Add load/assistance as deemed fit. 4) Hip Thrusts: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. 5) Bench Leg Tucks: 100 Reps Lying on the bench, slide down so your low back is at the edge of the bench. Starting from a tucked position, extend your legs straight and pull them back in. 6) Dog Sled Push: 400m @ 75% Bodyweight Sled…

WOD: Session A: 1) For time: A) 4000m Ski Erg (2000m @ 60%, 2000m @ 80%) Directly Into B) 8000m Assault Bike (4000m @ 80%, 4000m @ 60% For time but not really. It’s for time based on the efforts prescribed. 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) Band Resisted Strict Pull-ups: 7 sets of 4 Rest 2-3 minutes between sets. Build to a max band tension. 3) Strict Deficit Handstand Push-up: 10 minute EMOTM You choose the reps and deficit. Pick something you can maintain unbroken for all 10 sets. 4) Rope Cable Pull Down: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. 5) Single Arm Overhead Tricep Extension: 3 sets of 20/side Rest 2-3 minutes between sets. Focus on positioning…

WOD: Session A: 1) True Form/Assault Runner: 5K @ Moderately Hard This is an opportunity to work on pacing. Goal should be to go out and hold the same pace for the entire run. 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) D-Ball Bear Hug Bulgarian Split Squats: 3 sets of 12/side Rest 2-3 minutes between sets. Heavy as possible. Perform all reps on 1 leg before switching to the other. 3) Yoke Carry: 8 x 25m Rest 2-3 minutes between sets. Heavy as possible while moving unbroken. 4) Sumo Stance Goblet Squat: 10 Reps Every 1:00 x 10 sets Work at a moderate load. Focus on positioning and ROM over load. 5) GHD Sit-ups: 30-25-20-15-10 Rest 60 seconds between sets. 6) Reverse Sled Drag: 400m @ 75%…

WOD: 1) Swimming: A) Warm-up: 250m as…50m Just Balance, 50m Balance and Smooth Legs, 50m Right Arm down, Left Arm back , 50m Catch Up, 50m Sculling B) 2 sets of: 100m Arm w/ Paddle 2 x 25m Freestyle Sprint, No Breath, Rest 1’ C) 10 sets of: 100m Freestyle @ 70%/:20 Rest D) 200m Easy Legs changing strokes every 50m Have fun! Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE