Category: Competition

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: 1) Swim: A) 50m Catch-up, 50m Freestyle, 50m Sculling @ Warm-up B) 1 mile Maintainable efforts for each respective piece. Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: Session A: 1) Ski Erg: A) – 1000m Warm-up B) – 4 x 500m Easy + 500m Moderate – Rest 1 minute C) – 4 x 500m Moderate + 500m Moderately Hard – Rest 1 minute Maintainable paces across each respective piece and pace. Distance references if you are changing modalities HERE Session B: 1) Deadlift: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Hang Power Snatch: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Work at 60-80%. Keep reps fast and snappy. 3) Hang Power Clean: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Work at 60-80%. Keep reps fast and snappy. 4) Sandbag Carry: 8 sets of 100ft Rest 90-120 seconds…

*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM **Help Support Damon HERE WOD: Session A: 1) Concept 2 Bike: 3 x 10,000m – Rest 5 minutes Perform at 100%, 105%, and 110% of your bodyweight in wattage…i.e. 200lb person performs this at 200, 210, and 220 watts. Distance references if you are changing modalities HERE Session B: 1) Bench Press: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Pausing Supinated Bent Over Barbell Row: 5 sets of 6 Rest 2-3 minutes between sets. Hold the better at the belly/sternum area for 2-3 seconds each rep. 3) Ring Dips: 7 sets of 5 Rest 2-3 minutes between sets. Add load as deemed fit. 4) Seated Wide Grip Cable Row: 4 sets of 15 Rest 2-3 minutes between sets. Load so the…

*Help Support Damon HERE WOD: Session A: 1) Run: A) – 5 minute Easy Run B) – 6 x 1000m/Rest 2 minutes – Perform in a 3 round wave of Easy>Moderate, Moderate, Moderately Hard Maintainable paces across the two 3 round waves. Distance references if you are changing modalities HERE Session B: 1) Back Squat: 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Double Kettlebell Front Rack Box Step-ups: 4 sets 0f 8/side Warm-up as needed. Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Use a box that puts your knee and hip in line. 3) Belt Squats: 3 sets of 20 Rest 2-3 minutes between sets. Load as heavy as deemed fit. 4) Safety Bar Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus…

WOD: Session A: 1) AQAP: 4800m Assault Bike 15 Burpees 3600m Assault Bike 15 Burpees 2400m Assault Bike 15 Burpees 3600m Assault Bike 15 Burpees 4800m Assault Bike Steady state. Work to hold same wattage on all Assault Bike distances. Session B: 1) Strict Press: 10 @ 60% 8 @ 70% 6 @ 75% 4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Chest-to-bar Pull-up: 4 sets of 8 Rest 2-3 minutes between sets. Use assistance as needed or add load as needed. 3) Split Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit. 4) Legless Rope Climb: 1-2 Reps Every 1:00 x 10 sets Pick a rep scheme you can maintain. 5) Rope Cable Press Down: 100 Reps Use a weight…