Category: Competition

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Tall Kneeling Single Arm Kettlebell Press Station 3 – 20 seconds/side Bird Dog Hold Increase intensity on the machine and loading on the Kettlebell each round as deemed fit to get you good and warmed up. 1b) 17:00 – 29:00 – Every 1:30 x 8 sets: 3 Push Press w/5 second Negative Emphasis on this piece is the negative first and foremost. Most athletes most likely won’t be able to work much heavier than 60-70% of their 1RM. Be strict with the negative, and have the 5 seconds take the duration of the range of motion, not just the first few inches, and then just let the bar drop to the front rack. Stimulus first, loading second! 1c) 29:00 – 39:00 – Every 1:00 x…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5/side Open/Close Book 10 Alternating Deadbugs 5 Clean Hang High Pull 5 Hang Power Clean Atheltes in Move/Power us a PVC Pipe, athletes in Sport/Comp use a Barbell for warm-up. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets:  Clean Pull + Hang Power Clean + Power Clean + Low Hang Power Clean Start around 60% of your 1RM and build as deemed fit. If you’re newer to Olympic Lifting and working lighter, don’t be afraid to perform the complex on the minute to get more volume and practice in. Build as heavy as deemed fit. Drop the bar and reset after the Hang Power Clean. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: 2 x 2-Stop Clean Grip Deadlift Start at whatever loading you finish for the Clean Complex. Pause below the Knee…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass Through 10 Table Top Up/Downs 5/side Single Arm Banded Overhead Squat w/Pause Use a light enough band tension that allows you to focus on nice positioning. If you don’t have the mobility for this than perform a single arm banded Front Squat. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets – Overhead Squat: Sets 1-3 (10:00 – 14:30) – 3 Reps Sets 4-6 (14:30 – 19:00) – 2 Reps Sets 7-12 (19:00 – 28:00) – 1 Rep We will be working on Overhead Squats for the next 4 weeks before jumping into a robust Squat program in the New Year. If you don’t have the mobility for the Overhead Squat you should opt to the Power or Move programming for the next 4 weeks. Today we’re just looking to establish where…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Air Squats 10 Kettlebell Romanian Deadlifts 10 Down Dog + Calf Stretch Start slow and pick-up your intensity through each round to get yourself good and warm. 1b) 15:00 – 45:00 – 30 minute AMRAP: 1000m Row/Ski OR 2000m C2 Bike OR 2400m Assault Bike Then…5 rounds of… 10 Dumbbell Deadlifts 225/155 15 Wall Balls 20/14 20 Box Jumps 24/20 Scale as needed. Be mindful that your legs will be sapped jumping onto the box, make sure you’re getting a good jump and picking up your legs as needed. Accessory: 2) Monostructural Conditioning – Ski Erg: 5000m Every 3:00 Perform 5 Strict Press @ 60% of 1RM Workout starts with the Strict Press. You may perform these from the rack. 3) Weightlifting – Every 1:00 x 20 sets: 1 Snatch Start around 60% of…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm + Push Up Station 2 – Glute Bride Hold + Plate/Ball Overhead Station 3 – 5 Hang Power Clean + 5 Push Jerk Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets – Deadlift: Sets 1-4 (11:00 – 15:00) – 1 Muscle Clean + 1 Tall Power Clean + 1 Push Press Sets 5-9 (15:00 – 20:00) – 1 Halting Power Clean + 1 Push Press Use this as skill, positional work. Keep the loading appropriate for the drills. For the Halting Power Clean pause at the knee for 2-3 seconds before finishing through the movement. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 1  Power Cleans + 1 Push Jerk Continue…