Category: Competition

*Help Support Damon HERE WOD: Session A: 1) Concept 2 Bike: A) 2000m Easy/Warm-up B) 3 sets of – 10 minutes @ Easy-to-Moderate @ Damper 1/2 minutes Moderately Hard @ Damper 5 Work for maintainable paces/distances across the respective time domains. 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 1:00 x 10 sets: Power Snatch + Hang Power Snatch Warm-up as needed. Work in the 60-80% range. No maxing out. Keep thing fast, clean, and snappy! 3) Every 1:00 x 10 sets: Power Clean + Hang Power Clean Warm-up as needed. Work in the 60-80% range. No maxing out. Keep thing fast, clean, and snappy! 4) Dumbbell Stiff Leg Deadlift: 3 sets of 20 Rest 2-3 minutes between sets. Focus on position over load. 5) Cable Hamstring Curls: 5…

*Help Support Damon HERE WOD: Session A: 1) Row: A) 1000m Easy Warm-up B) 8 x 100m Sprint – Rest 1 minute C) 4 sets of – 2 x 500m @ Damper 10 @ Moderate/:30 Rest + 500m @ Damper 1 – Rest 2 minutes between sets Consistent paces for each respective piece. Part C is 500m @ Damper 10, :30 Rest, 500m @ Damper 10, :30 Rest, 500m @ Damper 1, 2 minutes Rest. 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) Snatch Grip Banded Bent Over Rows: 5 sets of 5 Rest 2-3 minutes between sets. Use purple bands. Build as heavy as deemed fit. 3) Football Bar Mid Grip Floor Press: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible….

*There will be ONE (1) Class Today, Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: Session A: 1) Run: A) – 800m Easy B) – 4 x 20m Skipping Low – Rest 30 seconds C) – 4 x 20m Skipping High – Rest 30 seconds D) – 2 sets of – 20m Sprint Every 1:00 x 4 – Rest 3 minutes between sets E) – 6 sets of – 500m @ Moderately Fast/500m Active Recovery 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) Pistols Squat: 5 sets of 20 Rest 90-120 seconds between sets. Focus on quality not speed. Alternate legs each rep. 3) Single Leg Hip Extension: 4 sets of 10/side Rest 2-3 minutes between sets. Perform all reps on one leg before…

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: Session A: 1) 7 sets of: 50 Calorie Row 10 Rower Facing Burpees 200m Walk Keep track of your laps/round times and keep them as consistent as possible. Perform at a moderate pace/Zone 3 HR/60-70% HR Distance references if you are changing modalities HERE Session B: 1) Strict Press: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Weighted Chin-up: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. 3) Seated Single Arm Landmine Press: 4 sets of 10/side Rest 2-3 minutes between sets. Seated on a bench. Perform all reps on 1 side before switching to the other. Heavy as possible. 4) Single Arm D-Handle Cable Pull-Down: 3 sets of 15/side Rest 2-3 minutes between sets. Heavy…

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: Session A: 1) Assault Bike: A) – 5 minutes Easy B) – 4 x 10:00 minutes of 1 minute @ Goal 10 minute Test Wattage/1 minute @ 50% Wattage – 3 minutes Rest Example for this, your goal 10 minute Assault Bike Test Wattage is 400 watts. So this is 4 sets of 5 x 1:00 @ 400 Watts/1:00 @ 200 Watts. Rest 3 minutes between sets. Distance references if you are changing modalities HERE Session B: 1) Front Squat: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Front Foot Elevated D-Ball Bear Hug Reverse Lunge: 4 sets of 8/side Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the…