Category: Competition

2021/2022 Season Training Block – 1 Week – 6 of 6 WOD: 1) D-Ball Deadlift: 20 Reps Every 2:00 x 5 sets Pick a load and stay consistent across all sets. 2) Farmers Carry: 50ft Every 1:00 x 8 sets Use something that is difficult but you’re able to complete unbroken for all sets. 3) Single Arm Russian Kettlebell Swing: 20/side Every 3:00 x 4 sets Pick a loading and stay fixed for all sets. 4) Safety Bar Good Morning: 10 Reps Every 2:00 x 4 sets Take these slow and focusing on good positioning and activation. 5) Alternating Single Leg Slider Hamstring Curls: 8/side Every 2:00 x 4 sets Perform all reps on 1 side before switching to the other. 6) Lying Bench Leg Lifts: 15 Reps Every 2:00 x 5 sets Farther your hips/glutes are off the been the harder this is. 7) Run – 4 rounds of:…

2021/2022 Season Training Block – 1 Week – 6 of 6 WOD: 1) Incline Dumbbell Piston Bench Press: 20 Alternating Reps Every 2:00 x 5 sets Set the incline around 45 degrees. Pick a tough, but maintainable load and stay fixed for all 5 sets. 2) Bamboo Bar Bench Press: 10 Reps Every 2:00 x 5 sets Start light and build to a tough set for the day. 3) Standing Dumbbell Arnold Press: 12 Reps Every 2:00 x 4 sets Pick a moderate weight and stay fixed for all 4 sets. 4) Ring Dip Support: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Dumbbell Overhead Tricep Curl: 30 Reps Every 3:00 x 3 sets Start light, finish with a loading that is demanding to complete. 6) L-Sit: Accumulate 3 minutes Perform on Paralettes. Keep track of time and attempts to complete. 7) Ski Erg: A…

2021/2022 Season Training Block – 1 Week – 6 of 6 WOD: 1) Double Kettlebell Pause Front Squats: 10 Reps Every 2:00 x 5 sets Start at a moderate load and build to a demanding set by the last set. Pause in the bottom for 2 seconds on each rep. Make sure you are holding the Kettlebells in a classic Front Rack position, handles/knuckles touching at the center of chest with bell sitting in the pit of the elbow. 2) Weighted Pistol Squat: 5/side Every 2:00 x 5 sets Load as deemed fit. Alternate legs each rep. If you don’t have the mobility for the Pistol omit the movement completely and spend 10 minutes working on ankle/hip/low back mobility. 3) Landmine Slider Reverse Lunges: 10/side Every 2:00 x 4 sets Perform all reps on 1 side before switching to the other. Load with a moderate weight and…

2021/2022 Season Training Block – 1 Week – 5 of 6 WOD: 1) Every 1:00 x 60 sets: Station 1 – 50 seconds Assault Bike @ Wattage = 185/170% of Bodyweight Station 2 – 8/side Single Arm KB Snatch 53/35 Station 3 – 20 Alternating Dumbbell Plank Rows 50/35 Station 4 – 8/side Single Arm KB Push Press 53/35 Station 5 – 10 Bar Facing Burpees Station 6 – 50ft Dumbbell Walking Lunge 50/35 Scale load and volume as needed. All your movements should be unbroken for all sets, and they should all be unbroken with ample reps in the tank. This should be a moderate intensity piece. Rotate through the 6 movements for 10 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

2021/2022 Season Training Block – 1 Week – 5 of 6 WOD: 1) Kroc Rows: 20 Reps/side Every 4:00 x 3 sets Build loading each set, end with a set that is relatively demanding and heavy. 2) Low Pulley Cable Rope Face Pulls: 20 Reps Every 2:00 x 4 sets Focus on position over loading. 3) Wide Grip Landmine Row: 15 Reps Every 2:00 x 4 sets Warm-up to a moderate load and stay fixed across all 4 sets. 4) Seated EZ-Bar Cable Supinated Row: 30 Reps Every 3:00 x 3 sets Warm-up to a moderate load and stay fixed across all 3 sets. 5) EZ-Bar Curls: 15 Reps Every 2:00 x 4 sets Warm-up to a moderate load and stay fixed across all 4 sets. 6) GHD Sit-ups: 15 Reps Every 2:00 x 5 sets Focus on proper movement patters on this and using your hip flexors as…