Category: Competition

2021/2022 Season Training Block – 1 Week – 5 of 6 WOD: 1) Dumbbell Romanian Deadlifts: 30 Reps Every 3:00 x 4 sets Pick a load and stay fixed across all 4 sets. 2) Russian Kettlebell Swings: 30 Reps Every 2:00 x 5 sets Pick a weight and stay fixed across all sets. 3) Glute Ham Raise: 5-8 Reps Every 2:00 x 4 sets Use assistance/load as deemed fit. 4) Single Leg Good Morning: 10/side Every 2:00 x 4 sets Perform all reps on 1 leg before switching to the other. Have a goal of trying to keep the non-working leg off the floor for the entirety of the 10 reps before switching to the other side. 5) Single Leg Swiss Ball Hamstring Curl: 6/side Every 2:00 x 4 sets Focus on position and coordination, take your time with the movement. 6) L-Sit Leg Lift Overs: 30 Reps…

2021/2022 Season Training Block – 1 Week – 5 of 6 WOD: 1) Seated Dumbbell Arnold Press: 8 Reps Every 2:00 x 5 sets Start at a moderate load, finish with a set that you have 1-2 reps left in the tank if it were a max effort. 2) D-Ball Bench Press: 20 Reps Every 3:00 x 4 sets Load as deemed fit. 3) Bench Dips: 12 Reps Every 2:00 x 4 sets Load as deemed fit with plates on your legs. 4) Kettlebell Turkish Get-up: 3/side Every 2:00 x 4 sets Focus on smooth movement and hitting each position properly. 5) Dumbbell Skull Crushers: 20 Reps Every 2:00 x 3 sets Load as deemed fit. 6) Side Plank: 3 sets of 1 minute/side Rest 60 seconds between sets. 7) Ski – Erg – 4 sets of: 250m Easy 100m Moderate 250m Easy 200m Moderate 250m Easy 300m Moderate 250m…

2021/2022 Season Training Block – 1 Week – 5 of 6 WOD: 1) Pause D-Ball/Sandbag Squats: 10 Reps Every 2:00 x 5 sets Pause in the bottom for 2-3 seconds on each rep. Focus on keep the torso as upright as possible and your feet grounded in a good position. Make sure the ball/bag doesn’t rest on your legs in the boittom. Load as deemed fit.  2) Single Arm Overhead Kettlebell Reverse Deficit Lunge: 10/side Every 2:00 x 5 sets Use a moderate deficit for you as an athlete, somewhere in the 2-4″ range is good for most. Perform all reps on 1 side before switching to the other. Load as deemed fit. 3) Double Kettlebell Front Rack Cyclist Squats: 15 reps Every 1:30 x 4 sets Use a 2″ riser for this regardless of what your ankle flexibility is like. Again focus on a nice…

2021/2022 Season Training Block – 1 Week – 4 of 6 *The next 3 weeks will be an exact repeat of the last 3 weeks. Reference efforts, loading, etc. from the previous 3 weeks and look to work slightly heavier/higher efforts than the last 3 weeks. WOD: 1) Single Arm Dumbbell Row: 12/side Every 3:00 x 4 sets Perform at a load that you can complete Strict with 1-2 reps left in the tank. Perform all reps on 1 side before switching to the other. 2) Cable Wide Grip Lat Pull-Down: 20 Reps Every 2:00 x 4 sets Keep the weight at a fixed moderate load. Should be able to get through almost all reps in a clean strict movement. 3) Single Arm Kettlebell Upright Row: 15/side Every 3:00 x 3 sets: Keep it light focus on position and activation. Perform all reps on 1 side…

2021/2022 Season Training Block – 1 Week – 4 of 6 *The next 3 weeks will be an exact repeat of the last 3 weeks. Reference efforts, loading, etc. from the previous 3 weeks and look to work slightly heavier/higher efforts than the last 3 weeks. WOD: 1) Single Arm Dumbbell Row: 12/side Every 3:00 x 4 sets Perform at a load that you can complete Strict with 1-2 reps left in the tank. Perform all reps on 1 side before switching to the other. 2) Cable Wide Grip Lat Pull-Down: 20 Reps Every 2:00 x 4 sets Keep the weight at a fixed moderate load. Should be able to get through almost all reps in a clean strict movement. 3) Single Arm Kettlebell Upright Row: 15/side Every 3:00 x 3 sets: Keep it light focus on position and activation. Perform all reps on 1 side…