Category: Competition

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Double Dumbbell Serratus Punch 10 Banded “No Money’s” 5/side Single Arm Dumbbell Split Jerk Get those shoulders warm and prepped. Increase Dumbbell loading through your rounds as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 5 Strict Press Start at a light load and build each set as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 3 Push Jerk Continue to build loading from Part B. 1d) 28:00 – 37:00 – Every 1:30 x 6 sets: 1 Split Jerk Continue to build loading from Part C. 1e) 37:00 – 45:00 – 8 minute AMRAP for Quality: 10 Strict Ring Dips 7/side Lying Kettlebell Side Press 15 Banded Tricep Press Downs No full on conditioning efforts today. Take your time and focus on clean positions and getting good activation in your…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5 Inchworm + 4 Alternating Reach For Opposite Foot Station 2 – 5 Box Jump + 5 Snatch Pulls + 5 Snatch Push Jerk Pick a PVC or Barbell for warm-up based on your abilities. For the Box Jumps focusing on jumping as high as possible, land standing as tall as possible and get those hips firing. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Snatch High-Pull + 1 Muscle Snatch + 1 Hang Muscle Snatch Start light and keep it light. There is a lot of Snatching today, work with loading for this that doesn’t cause any real build-up of fatigue. Reset your hips/start position on the floor after the High-Pull, no Touch-and-Go reps. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 1 Snatch Pull +…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Arm Table Top Up/Downs + Rotation 5 Front Squats 5 Strict Press 5 Clean Pulls Use a PVC Pipe or Barbell based on what you’re comfortable for the warm-up. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Cals Cardio 9 Cleans 185/135 > 205/145 > 225/155 > 245/165 6 Front Squats 3 Shoulder-to-Overhead Pick a starting load that allows you to build each round to end up with something relatively heavy and difficult. Cleans are done anyway, anyhow. 1c) 35:00 – 45:00 – 10 minute AMRAP: 30 Double-unders 12 Chest-to-bar Pull-ups 9 Shoulder-to-Overhead 135/95 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – Every 1:00 x 10 sets – 10/8 Calories B – 5 x 5000m – Rest 3 minutes C – 5-10 minutes Easy Cool-down Rest as needed between…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Dumbbell Suitcase Deadlift + 5/side Single Arm Dumbbell Push Press Station 3 – 10 Scapula Pull-ups + 10 Hollow Rocks Increase tempo on the machine and loading on station 2 each round as deemed fit. 1b) 15:00 – 45:00 – 30 minute AMRAP: 40 Calories Ski/Bike/Row 40 Single Arm Dumbbell Devils Press 50/35 30 Calories Ski/Bike/Row 30 Toes-to-bar 20 Calories Ski/Bike Row 20 Power Cleans 135/95 10 Calories Ski/Bike/Row 10 Muscle-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Run: 60 minutes @ Easy Pace Get outside if you can. 3) Weightlifting Battery – AQAP: 21 Squat Cleans 185/135 15 Squat Snatch 185/135 9 Thrusters 185/135 Scale as needed. 4) Gymnastics – Strict Chest-to-bar Pull-up: 7 sets of 5 Rest 2-3 minutes between sets. Load as deemed…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 3 minutes Ski/Bike/Row Then…AMRAP… 5/side Staggered Stance Air Squats 10 Alternating Plank Up Downs 10 Good Mornings 5 Squat-Stand-Squat-Stand Drill Increase the intensity on the machine each minute you’re on it. Good Mornings can be done with just bodyweight or any item you’d like, Barbell, Medball, Dumbbell, etc. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 8 Back Rack Alternating Lunges Start at a moderate load and build each set as deemed fit. Athletes choice to forward (anterior biased) or reverse step (posterior biased), think about what you need as an athlete. Establish a heavy set for the day. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 10/side Dumbbell Single Arm Overhead Box Step-up Pick a load you can at least maintain, or build upon. Ideally the goal is to be stepping on…