Category: Competition

*Fall/Winter Holiday Schedule HERE WOD: 1) Split Jerk: 3 sets of 3, 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Halting Push Press: 3 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds. Build as heavy as deemed fit. 3) Pausing Football Bar Bench Press w/Chains: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds. You choose the chain weight. Build as heavy as deemed fit. 4) 60 minute AMRAP: 400m Run 12-9-6 Ring Push-ups 12-9-6 D-Ball Bear Squat 100/70 500m Row 20 Wall Balls 20/14 20 Calories Assault Bike 50m/side Single Arm Kettlebell Overhead Carry 53/35 Zone 2/3, focus on consistent pacing. Perform the couplet of Push-ups and Squats through before moving on to the…

*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 50ft Handstand Walk 2 – 3 Double Kettlebell Snatch + 5 Double Kettlebell Overhead Squats 53/35 3 – 10-20 Calories Row/Bike/Ski Pick weight/output that you can maintain for all 7 cycles. 2) Snatch Pull + Snatch + Hang Snatch: 3×2, 4×1 Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. The first 3 sets are done as 2 complexes the final 4 sets are a single complex. Reset on the floor between the Snatch Pull and Snatch. No dropping the bar between the Snatch and Hang Snatch. 3) Snatch Pull: 5 Reps Every 2:00 x 3 sets Performed as a continuation of your Snatch Complexes. These should be done around 90% of your 1RM Snatch+. Reset on the…

*Power Dot will be demoing their products Tuesday, the 17th in the evening. **Fall/Winter Holiday Schedule HERE WOD: 1) Run – 5 sets of: 400m Easy 300m Moderate 200m Fast 100m Sprint Rest 3 minutes Focus on maintainable efforts/paces. 2) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 3) Front Squat – Every 2:30: 5 @ 60-65% 3 sets of 5 @ 65-75% Pick weights within the percentage range based on feel. 4) For Max Reps: 2 minutes Box Jump Overs 24/20 3 minutes Medball Squat Clean 30/20 4 minutes Calories Ski/Bike/Row Record total reps for workout. 5) Single Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 6/side Rest 90-120 seconds between sets. Load as deemed fit. 6) Barbell Behind the Neck Hip Extension: 4 sets of 12 Rest 90-120 seconds…

*Fall/Winter Holiday Schedule HERE WOD: 1a) 0:00-15:00 – AQAP: 30 Muscle-ups Time Cap of 10 minutes. 1b) 15:00-30:00 – 30-20-10 – AQAP: Power Snatch 75/55 Bar Facing Burpees Time Cap of 10 minutes. 1c) 30:00-45:00 – AQAP: 100 Wall Balls 30/20 10 Rope Climbs 15ft Time Cap of 10 minutes. 1d) 45:00-60:00 – 21-15-9 – AQAP: Dumbbell Deadlifts 100/70 Kipping Handstand Push-ups Time Cap of 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Assault Bike: 10 x 2000m Rest 1 minute between intervals. Goal is hard, but maintainable paces. 2) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) 10 minute AMRAP: 21 Deadlifts 155/105 20 Double-unders 15 Hang Power Cleans 155/105 20 Double-unders 9 Shoulder-to-Overhead 155/105 20 Double-unders Scale as needed. 6) Barbell Lunges: 4 sets of 6/side Rest 2-3 minutes between sets. Build a little heavier than last week. 7) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work…