Category: Competition

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Tall Jerk: 5 sets of 3 Rest 90-120 seconds between sets. Focus on speed/form, not loading. Drill #3 in the below video. 2) Push Press + 2 Jerks: 5 sets Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Close Grip Bench Press off Medium Boards: 5 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) @ Zone 2/3: 10 minutes Row for Calories 10 minutes 5 Single Arm Russian Swings + 5 Single Arm Front Squats + 5 Single Arm Push Press 35/26 10 minutes Ski for Calories 10 minutes 1 Power Clean + Push Jerk @ 55-65% Every 10 seconds 10 minutes Assault Bike for Calories 10 minutes 10 Ring Push-ups + 30 seconds Ring Plank Hold + 100ft Crab Walk For the Kettlebell piece…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5 Hurdle Jumps 2 – 3-5 Double Kettlebell Hang Squat Clean Thrusters 3 – 10-20 Calories Ski/Bike/Row Hurdle Jumps start at a moderate height and build as deemed fit over the course of the rounds. KB Squat Clean Thrusters start light, focus on the skill, quality, etc. Build heavy if it’s a proficient movement for you. 2) Halting Power Snatch + Hang Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps, you may drop between complexes. For the Halting Power Snatch pull below the Knee and pause for 3 seconds before finishing the lift. Take an additional minute rest after your last set. 3) Snatch High-Pull: 5 Reps…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) C2 Bike: 10 x 1000m Rest 2 minutes between intervals. Goal is maintainable efforts. 2) Back Squat – Every 2:30: 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 3) Front Squat – Every 2:30: 5 @ 60-70% 4 @ 70-80% 2×4 @ 75-85% Pick weights based off of feel. Use past weeks for reference points. 4) 5 sets for Max Reps – 90 seconds Work/:30 seconds Rest 10 Power Cleans 135/95 50 Double-unders Max Bar Facing Burpees Keep track of reps each round. Goal stimulus should be Power Cleans and DU’s unbroken. 5) Single Arm Kettlebell Overhead Split Squats: 4 sets of 8/side Rest 90-120 seconds between sets. Hold the Kettlebell overhead in the opposite arm of the forward leg. Perform all…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1a) 0:00 – 7:00 – Establish: 7RM T+G Squat Snatch Take as many attempts as desired/needed. Start with an empty bar. If you miss a lift you must start at rep 1. 1b) 7:00 – 14:00 – AMRAP: 3 T+G Squat Snatch @ 7RM Weight 9 Burpee Box Jump Overs 24/20 If you miss a lift you must start over at rep 1. 2) AQAP: 9-6-3 Paralette Handstand Push-ups 12-9-6 Deadlifts 365/245 21-15-9 Calories Assault Bike Scale as needed. 3) AQAP: 75 Wall Balls 20/14 50 Toes-to-bar 50 Wall Balls 20/14 25 Muscle-ups 25 Wall Balls 20/14 Scale as needed. 4) AQAP: 20 Rope Climbs 15ft Scale as needed. 5) Ring Dip Support: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1a) 3 sets of: 500m Row 250m Ski Rest 3 minutes Goal is maintainable paces. 1b) 3 sets of: 250m Ski 500m Row Rest 3 minutes Goal is maintainable paces. 2) Clean Pull + Hang Power Clean + Hang Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Take an additional minute of rest after your last set. 3) Clean Deadlift: 5 Every 2:00 x 3 sets Perform at 100% of your Max Clean or heavier. Reset on the floor between each rep for a “Dead” pull. 4) Back Squat – Every 2:30: 6 @ 60-70% 6 @ 70-80% 2×6  @ 75-85% Pick loading based upon feel within the percentage ranges. 5) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5…