Category: Competition

Pre Class: 1) Power Snatch + Hang Snatch: 5 sets @ 80% of 1RM Power Snatch Warm-up as needed. Rest 90-120 seconds between sets. No dropping the bar between reps. 2) Power Clean + Hang Clean + Jerk: 5 sets @ 80% of 1RM Power Clean Warm-up as needed. Rest 90-120 seconds between sets. No dropping the bar between reps. WOD: 3) Bench Press: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.  4) 5 rounds: 21 Deadlifts 135/95…

Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, .07-.13 mile True Form, 10-20 Cals Ski Erg, Row, Assault Bike Movement 2 – 5 Slam Ball Over Pull-up Bar 40/30 Pick reps you can maintain for mono structural conditioning. Pick a Pull-up bar height that is a hard effort to get the ball over. Get the ball over anyway/anyhow. WOD: 2) Snatch: 5 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 3) Clean and Jerk: 5 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk. 4) 3 rounds AQAP: 100 Double-unders 20 Chest-to-bar Pull-ups 10 Power Snatch 135/95 Extra Work: 5) Strict Muscle-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. 6) 15 minute AMRAP: 6 Strict Handstand Push-ups 9 Toes-to-bar 12 Box Jumps (step down) 30/24 Perform…

Pre Class: 1) Snatch: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk. WOD: 3) Front Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. 4) AQAP: 20 Hang Squat Cleans 135/95 35 Burpees 50 Box Jump Overs 24/20 35 Burpees 20 Hang Squat Cleans 135/95 Extra Work: 5) Glute Ham Raise: 4…

WOD: 1) Snatch: 3-2-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Take absolutely no more sets than prescribed. First set of 3 is at 60%. Triple and Double are drop and reset between reps. Establish a heavy single for the day, no more than 1 missed lift. All reps full Squat. 2) Clean and Jerk: 2-2-1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Take absolutely no more sets than prescribed. First set of 2 is at 60%. Doubles are drop and reset between reps. Establish a heavy single for the day, no more than 1 missed lift. All reps full Squat and Split Jerk. 3a) 3 rounds AQAP: 24 Calorie Row 12 Overhead Squats 155/105 6 Muscle-ups Rest 5 minutes 3b) 3 rounds AQAP: 400m Run 30 Burpees 20 Handstand Push-ups Keep track of time for each piece, as well as total time to complete including rest. If you’re planning…

Pre Class: 1) Snatch: 1 Rep Every 1:00 x 20 sets Minutes 1-5 @ 60% Minutes 6-10 @ 65% Minutes 11-15 @ 70% Minute 16 @ 75%, 17 @ 80%, 18 @ 83%, 19 @ 85%, 20 @ 87% Warm-up as needed. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 15 sets Minutes 1-5 @ 60% Minutes 6-10 @ 65% Minutes 11-15 @ 70% Then at your own pace 1 @ 75%, 1 @ 80%< 1 @ 83%, 1 @ 85%, 1 @ 87% Warm-up as needed. All reps full Squat and Split Jerk. WOD: 3) Back Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the…