Category: Competition

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Halting Jerk: 2 Reps Every 2:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Hold the bottom of the dip for 3 seconds. 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 –…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here Pre Class: 1) 20 minute EMOTM: Odd – 200m Run Even – 4 Double Kettlebell Snatch + 4 Double Kettlebell Overhead Squats You pick the loading for the Kettlebells, same weight for both movements performed as a complex. Scale run as needed to fit in the 1 minute window. WOD: 2) Power Snatch + 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.  3) Pause Overhead Squat: 4 sets of 2 Warm-up as needed. Start around 60% of your 1RM Overhead Squat. Pause for 3 seconds in the bottom of each lift. 4) AQAP: 27-21-15 Wall Balls 30/20 21-15-9 Power Snatch 95/65 15-9-3 Strict Handstand Push-ups Extra Work: 5) Strict Muscle-ups: 10 minute EMOTM Pick reps you can maintain for…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here Pre Class: 1) Hang Power Clean + Clean + Hang Power Clean: Establish a Heavy Complex Warm-up as needed. Rest as needed between sets. Spend no more than 20 minutes on this. 2) Tall Clean: 5 sets of 5 Rest 90-120 seconds between sets. Focus is on speed and positioning before load. WOD: 3) Front Squat: 5 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/11/16 for loading. 4) Barbell Back Rack Split Squats: 7/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 10 reps on 1 Leg before switching to the other. 5) 3 rounds AQAP: 75 Double-unders 21 Burpee Lateral…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here 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. All reps full Squat. 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. All reps full Squat and Split. 3) AQAP: 18 Deadlifts 165/115 15 Power Clean 165/115 12 Hang Squat Cleans 165/115 9 Front Squats 165/115 6 Thrusters 165/115 3 Shoulder-to-Overhead 165/115 Scale as needed, this should be a sprint effort, no longer than a few minutes. 4a) Regionals 16.3 – AQAP: 104 Wall Balls 20/14 52 Pull-ups 6:00 time cap. 4b) Regionals 16.4 – 4 rounds AQAP: 28 Alternating Pistol Squats 15 Power Cleans 115/80 This workout starts at 7:00 on the clock. 10:00 time…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here Pre Class: 1) Back Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. 2) Front Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. WOD: 3) Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.  4) Snatch Push Press: 5 Reps Every 2:00 x 5 sets This should be done as a continuation of your Snatches starting at 10:00. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. 5) 5 rounds AQAP: 200m Run 10 Strict Handstand Push-ups 2 Rope Climbs 15ft (1 Legless + 1 Legs) Extra Work: 6) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds betweens sets. Perform all 15…