Category: Competition

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10/side Kettlebell/Dumbbell Serratus Punch Station 3 – 20-30 second Hollow Hold Station 4 – 5-10 Dumbbell Z-Press Increase intensity each round on the machine, and work to increase the loading on the Z-Press each set…starting light, higher reps, and building into a moderate load at lower reps by the 3rd cycle through. 1b) 17:00 – 24:00 – Every 1:00 x 7 sets: 3 “Speed” Strict Press Use a loading that is on the lighter side and focus on maximal speed on the way up on each rep. Focus should be on speed of the Barbell over the loading. 1c) 25:00 – 35:00 – Every 2:00 x 5 sets: 2 Split Jerks Start around 60% of your 1RM and build as heavy as deemed fit. If you’re…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Banded Bent Over Lat Press Down 5 Clean Pulls 5 Front Squats Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 15 Toes-to-bar 50 Double-unders 6 Squat Cleans 225/155 Scale as needed. Hit it hard, and do your best to work through the Cleans as quick as possible. These Cleans are meant to be on the heavy side, performed as singles…you should not be spending more than 90 seconds on the Clean portion. We are working for 1:1 Work:Rest ratio, or more Rest than Work depending on your capacities. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Strict Chin-ups 15 Alternating Dumbbell Plank Pass Throughs 70/50 20 Russian Kettlebell Swings 70/53 Scale as needed. Accessory: 2) Monostructural…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat/Tri Stretch Then AMRAP… 10 Alternating Quad Stretch 10 Alternating Toe-ups 10 Alternating Cossack Lunges 10 Pause Air Squat w/Small Plate In Front Get your legs active and your hips open, lots of squatting patterns today. 1b) 12:00 – 24:00 – Every 3:00 x 4 sets: 8 Non-Stop Front Squats + 10 Jumping Medball Squats For the Non-Stop squats these are performed with NO pausing at the top of the movement, be strict on this and only work as heavy as you can maintain that. Start around 50% of your 1RM. Upon completing the Front Squats immediately transfer to the Jumping Medball Squats. Medball should be light with an emphasis on range of motion in the bottom of the Squat and the Jump at the top. 1c) 24:00 – 32:00 – Every 1:00 x 8…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 PVC Pass Through + 10 Behind the Neck Snatch Grip Strict Press Station 3 – 10 Alternating Lateral Lunges w/Pause Increase the tempo on the machine each round to get your heart rate up and get your body warm. 1b) 15:00 – 45:00 – 30 minute AMRAP: 1200m Assault Bike or 1000m C2 Bike or 500m Row/Ski  20  Deficit Push-ups 4″ 25 V-Ups 30 Alternating Pistol Squats Scale as needed. Accessory: 2) Secondary Conditioning – Least Desired Machine: 40 minutes Max Calories Use the machine you like the least and get after it. 3) Weightlifting – Snatch Balance: 7 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Gymnastics – 5 sets of: 5 Bar Pull-Overs + 5 Strict Pull-ups Rest…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Squat Hold + Reach Overhead 5 Power Snatch Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 3:00 x 3 sets: 20 T+G Power Snatch 95/65 Working on a little barbell cycling here…don’t let your positions go out the door, remember proper positioning and technique is efficient, efficiency allows you to go faster, longer, work less hard for each rep. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 1 Power Snatch + 1 Overhead Squats Start at your Touch-and-Go loading or a little heavier from Part B and build as deemed fit. 1d) 34:00 – 45:00 – 11 minute AMRAP: 100 Wall Balls 20/14 50 Kettlebell Snatch 53/35 20 Bar Muscle-ups For the Snatches you must perform all…