Category: Competition

WOD: 1) Push Press + 3 Jerks: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. 2) Bench Press: 5 sets of 5* @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 3) Deadlift: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs 4) 5 rounds of 4:00…

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 1 round of “Nate” One round of Nate is 2 Muscle-ups, 4 Handstand Push-ups, 8 Kettlebell Swings 70/53. Pick a row output that you can maintain for all 10 rounds. WOD: 2) Hang Snatch: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) 3 Snatch Push Press + 3 Pause Overhead Squats: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2 seconds of each Overhead Squat. 4) 3 rounds AQAP: 21 Pull-ups 15 Front Squat 135/95 9 Shoulder-to-Overhead 135/95 Extra Work: 5) 5 rounds AQAP: 10 Strict Toes-to-bar 50ft Handstand Walk 1 Legless Rope Climb Goal on the Handstand Walk should be Unbroken. 6) Tempo Ring Dips: 7 sets of 3…

Pre Class: 1) Power Clean From Blocks (Above the Knee): 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between reps. Start around 60% of your 1RM Clean. 2) Clean Pull From Blocks (Above the Knee): 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Start around 60% of your 1RM Clean. WOD: 3) Front Squat: 3 reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/16/16 for loading. 4) Back Rack Box Step-ups: 5/side @ 20″ Every 2:00 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box….

WOD:  1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds AQAP: 400m Run 21 Strict Handstand Push-ups 7 Power Cleans 225/155 Rest 10 minutes 4) 3 rounds AQAP: 500m Row 21 Dumbbell Thrusters 50/35 7 Rope Climbs 15ft Rest 10 minutes 5) 3 rounds AQAP: 1000m Assault Bike 50 Double-unders 7 Burpee Muscle-ups Rest 10 minutes 6) Strict Supinated Chest-to-bar Pull-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 7) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Front Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. 2) Back Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. WOD: 3) Power Snatch + Hang Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 4) Snatch Deadlift: 5 Reps Every 2:00 x 5 sets @ 110%> Perform this as a continuation of the Snatches starting at 10:00 on the clock. Build as heavy as deemed fit. Use straps if you need them/have them. 5) 3 rounds AQAP: 21 Wall Balls 30/20 15 Chest-to-bar Pull-ups 9 Deadlifts 315/205 Extra Work: 6) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. All 12 reps on 1 leg before…