Category: Competition

WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: Station 1 –  40 seconds Ski/Bike/Row Station 2 – 20 Shoulder Plank Taps Station 3 – 20 Banded Face Pulls Station 4 – 10 Air Squats + 5-10 Push Ups Station 5 – 40 seconds Ski/Bike/Row Get some blood flowing. Push the machine at a high tempo on the 5th minute to get your heart rate up a bit. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: Dead Stop Strict Press 3-2-1-1-1-1-1-1-2-3 Reference past weeks for loading. Take this as an opportunity to establish a max effort set today. Once you’ve maxed out, make your best effort to keep any remaining sets within 85-90% of the day’s max. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 10 Band Resisted Handstand Push-ups 15 Kettlebell Swings 70/53 20 Kettlebell Goblet Box Step-ups 70/53…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Banded Lat Press Downs 5 Scapula Pull-ups 5 Muscle Snatch Athletes in Move/Power use a PVC pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3-5 Bar Muscle-ups + 3 T+G Power Snatch Pick a rep count for the Bar Muscle-ups that you can maintain unbroken for all 5 sets. Start around 60% of your 1RM Power Snatch and build through each set as deemed fit. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: High-Hang Power Clean + Above the Knee Hang Power Clean Start with a moderate load and build as deemed fit…don’t let your loading pull you out of position, only build as heavy as you can properly maintain positions. 1d) 35:00 – 45:00 – AQAP: 60 Toes-to-bar 50/40 Calories Ski/Bike/Row 40 Dumbbell…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side Lunge Hold + Reach Overhead 5 Table Top up/downs with pause 5/side Single Leg Pause Glute Bridge Ups 50 Single-unders Get some blood flowing and get yourself ready to Squat. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: Back Squat 3-2-1-1-1-1-1-1-2-3 Reference past weeks for loading. Hit a heavy single for the day. If you hit your heavy for the day on the 3rd single for example, work to keep the rest of the singles in the 85-90% range. 1c) 26:00 – 34:00 – Every 1:00 x 8 sets: Station 1 – 10 Barbell Good Morning Station 2 – 10 Alternating Single Leg Barbell Romanian Deadlifts Pick a loading and stick with it. Focus on position and activation for loading. 1d) 38:00 – 45:00 – 7 minute Up Ladder: 4 Front Rack Lunges 135/95 50…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Goblet Squats + 10 Russian Swings Station 3 – 20 seconds Hollow Hold + 20 seconds Table Top Hold Increase pace/intensity on the machine each round to get your aerobic system primed. 1b) 13:00 – 45:00 – AQAP: 40 Dumbbell Goblet Squats 100/70 30 Ring Rows 20 Single Arm Devils Press 100/70 800m Run 32 Dumbbell Goblet Squats 100/70 24 Ring Rows 16 Single Arm Devils Press 100/70 600m Run 24 Dumbbell Goblet Squats 100/70 18 Ring Rows 12 Single Arm Devils Press 100/70 400m Run Scale as needed. Machine substitutions are… – Row/Ski – 1000/750/500m – C2 Bike – 2000/1500/1000m – Assault Bike – 2400/1800/1200m Accessory: 2) Monostructural Conditioning – Trail Walk/Ruck: 60 minutes Get outside, it’s going to be beautiful. Wear a backpack…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm 10 Per Side, Toe-Up 15 Kettlebell Romanian Deadlifts 1 minute Ski/Bike/Row Increase the intensity on the machine each round to get your heart rate up. Perform the Inchworm with a Push-up. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: Sumo Deadlift 6-4-2-2-2-4-6 Reference last week for loading on the Deadlift. Build to a heavy Double for the day. Perform these set Dead as we have done in previous weeks. 1c) 26:00 – 34:00 – Every 1:00 x 8 sets: 3 Hang Power Cleans Either quickly build to a heavy triple for the day, or treat this more as skill/cycling work and keep the loading moderate and focus on clean, precise movement. 1d) 37:00 – 45:00 – AQAP: 500/450m Row or Ski – 1000/900m C2 Bike – 1200/1100m Assault Bike Then… 5 rounds of 10…