Category: Competition

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 PVC Pass Throughs 5/side Dumbbell Serratus Punch 5/side Lying Open/Close 5 Burpees Take your time with the slower movements and get positions opened up and and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5 Bench Press Reference last week for loading. Build as heavy as deemed fit. Make sure you are getting 7 good solid working sets in. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 40 Kettlebell Swings 70/53 30 Kettlebell Goblet Reverse Lunges 70/53 15/side Single Arm Kettlebell Push Press 70/53 Scale as needed. For the Push Press perform all reps on one arm before moving to the other. Accessory: 2) Secondary Conditioning – 50-40-30-20-10 – AQAP: Calories Bike Erg Calories Row Erg Have fun. 3) Olympic Lifting – Press From Split: 5 sets of 3/side Rest 90-120…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Pull-Aparts + 5 Pause Scapula Pull ups + 5 Hollow Rock Swings Station 2 – 3 Snatch Grip Deadlifts + 3 Hang Power Snatch + 3 Push Jerk Get some blood flowing and your body ready to go. Move/Power athletes warm-up with a PVC Pipe, Sport/Competition athletes use a barbell. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: Sets 1-3 (10:00 – 13:00) – 3 High Hang Power Snatch Sets 4-6 (13:00 – 16:00) – 2 Hang Power Snatch Sets 7-9 (16:00 – 19:00) –  5-10 Pull Ups + 1 Power Snatch Start at a light load and build as heavy as deemed fit. For the Pull-ups these are done Kipping, pick a rep count that you can maintain unbroken. 1c) 19:00 – 29:00 – Every 1:15 x…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Table Top Up/Downs 15 Glute Bridge Ups 30 Single-unders Get your posterior chain firing, and focus on the skill and position of jumping rope. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 5 Front Squats Reference last week for loading. Goal should be to start your first set somewhere around the middle of your weights from last week and build.  1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 10 Overhead Reverse Lunges Perform these taking the bar from the floor. Alternating legs each rep. Build as heavy as deemed fit. Mobility dependent, experiment with different grip widths if you’re interested and find where you feel most stable. 1d) 35:00 – 45:00 – AQAP: 160-120-80-40 Double-unders 40-30-20-10 Burpee-to-Target Scale as needed. Burpee-to-Target standard is both hands touching something 6″ out of your reach. Accessory:…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Scapula Pull Ups + 10 Lateral Lunges Station 2 – 10 Toe-Ups + 10 Quad Stretch Station 3 – 100-200m Run or 40 seconds Machine Focus on good positions and activation. If you’re feeling tight or like a specific area needs extra warm-up add it in accordingly. 1b) 15:00 – 45:00 – 30 minute AMRAP: 20 Wall Balls 20/14 300m Run 20 Handstand Push-ups (10 Strict + 10 Kipping) 5 Squat Cleans 225/155 Scale as needed. Accessory: 2) Secondary Conditioning – Row: 10K Perform this as the 2016 “Granite Games” Event #1, with two scores, the time to complete the first 1K, and then time to complete the 10k. 3) Olympic Lifting – Snatch Grip Behind the Neck Push Jerk: 10 sets of 1 Establish a heavy lift for the day. Rest…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 4 Burpees 5 Cat/Cow 6 Alternating Bird Dogs 7 Good Mornings Get your trunk active and warm, focus on hitting good position and stretch on the Good Mornings. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 7 Deadlifts Warm-up as needed. Reference last week for loading. Goal should be to work heavier than last week. Set the bar dead on the floor every rep. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell Rhythm Squat Jumps Focus on quality of movement over loading. 1d) 35:00 – 45:00 – AQAP: 25 Power Snatch 95/65 20 Power Snatches 135/95 15 Power Snatches 165/115 Every 1:00 Perform 20 Double-unders Scale as needed. Workout starts with 20 Double-unders. Perform 20 Double-unders at the top of every minute until you finish the workout or you hit the time…