Category: Competition

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Deadlift: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pull from a Dead Stop each rep. 3) For Max Reps: 45 seconds T+G Squat Snatch 135/95 2:15 Rest 45 seconds T+G Squat Snatch 155/105 2:15 Rest 45 seconds T+G Squat Snatch 165/115 2:15 Rest 45 seconds T+G Squat Snatch 185/135 Scale loading as needed. 4) 4 rounds: 20 Chest-to-bar Pull-ups 20 Bar Facing Burpees 20/15 Calories Assault Bike Rest 5 minutes Keep track of time to complete each round. 5) Overhead Yoke Carry: 6 sets of 50ft Rest 90-120 seconds between sets. Heavy as possible. 6) Strict…

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets. Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 20 Kettlebell Swings 70/53 40 Double-unders Extra Work: 4) AQAP: 20-18-16-14-12-10-8-6-4-2 Calories Ski Erg 1-2-3-4-5-6-7-8-9-10 Strict Handstand Push-ups Scale as needed. 5) Peg Board: 1 Rep Every 1:00 x 10 sets Scale time as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE Pre Class: 1) Row: 10 x 50 Calories Rest 90 seconds between intervals. Goal is fast, but consistent paces. WOD: 2) Back Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 3) AQAP: 50 Deadlifts 135/95 50 Hang Power Cleans 135/95 50 Front Squats 135/95 Extra Work: 4) Sled Drag: 400m @ Bodyweight Not for time, focus is smooth and steady. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results…

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) AQAP: 21 Overhead Squats 95/65 18 Overhead Squats 135/95 15 Overhead Squats 185/135 12 Overhead Squats 225/155 9 Overhead Squats 245/165 6 Overhead Squats 275/185 3 Overhead Squats 305/205 Scale as needed. Change your own weights. 2) 5 rounds AQAP: 4 Clean and Jerk 225/155 6 Bar Muscle-ups 40ft Handstand Walk Rest as needed. 3) 3 rounds AQAP: 500m Row 35 Wall Balls 20/14 15 Burpee Box Jump Overs 24/20 Rest as needed. 4) 4 sets of: 5 Rope Climbs 15ft 15/10 Calories Assault Bike Rest 3 minutes 5) Strict Handstand Push-ups: 50 for time Keep track of time and attempts to complete. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE Pre Class: 1) Assault Bike: 20 sets of 30 seconds @ Work Wattage (100%) 30 seconds @ Active Recovery Wattage (50%) Goal for this is consistent pacing, every interval should look the same. In addition, make sure you’re maintaining the Active Recovery wattage, if you’re going so hard that you can’t maintain the recovery wattage is defeats the purpose of the drill. 2) Hang Snatch + Low Hang Snatch + Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. No dropping the bar between reps. 3) Hang Clean + Jerk + Low Hang Clean + Jerk + Clean + Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes…