Category: Competition

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Back Squat: 5 sets of 3 @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Muscle Snatch: 3 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them have them. 3) Clean and Jerk: 3 sets of 1 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk. 4) Clean Deadlift: 3 sets of 3 @ 115% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them, have them. 5) 40 minute EMOTM: Movement 1 10-20 Calories Assault Bike Movement 2 1-10 Chest-to-bar Pull-ups Movement 3 10 Box Jump Overs Movement 4 5 Cycled Push Jerk Pick reps you…

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.   WOD: 2) Clean: 4 sets of 2 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. Drop the bar and reset between reps. 3) Snatch Balance: 4 sets of 3 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 4) 7 minute Up Ladder: 3 Hang Power Clean + Push Jerk 115/75 3 Toes-to-bar Extra Work: 5) L-Sit: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Football Bar Mid-Grip Floor Press: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 7) Row: 8 x 50 Calories Rest 3 minutes between intervals….

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE Pre Class: 1) Snatch: 4 sets of 2 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop the bar and reset between reps. 2) Jerk: 2 sets of 3 @ 85%, 2 sets of 2 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks. 3) Clean Pull (Defecit 2-3″): 3 sets of 3 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 5) 10 minute AMRAP: 10 Burpee-to-target 15 Kettlebell Swings 70/53 20 Wall Balls 20/14 Extra Work: 6) Strict Fat Bar Chest-to-bar Pull-ups: 4 sets…

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE WOD: 1) Snatch: 2 @ 60%, 2 @ 65%, 2 sets of 1 @ 70%, 2  sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop and reset between the doubles. 2) Clean and Jerk: 2 @ 60%, 2 @ 65%, 2 sets of 1 @ 70%, 2  sets of 1 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. Drop and reset between the doubles. 3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 4a) AQAP: 10 Muscle-ups 30 Wall Balls 30/20 Then…3 rounds of… 10 Power Snatch 95/65 10 Overhead Alternating Lunges 95/65 Then… 30 Wall Balls 30/20…

* Pull-up Clinic HERE ** Hoodie and T-Shirt Order HERE *** The Open Is Coming HERE Pre Class: 1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Snatch: 2 sets of 2 @ 65%, 3 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. WOD: 3) Snatch Pull (Deficit): 3 sets of 3 @ 84% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit should be 2-3″ 4) Snatch Push Press: 4 sets of 4 @ 77% Warm-up as needed. Rest 90-120 seconds between sets. 5) 3 rounds for Max Reps: 60 seconds Max Calories Rowed 30 seconds Rest 60 seconds Max Kettlebell Swings 70/53 30 seconds Rest 60 seconds Max Rope Climbs 15ft 30…