Category: Competition

WOD: 1) 20 minutes EMOTM: Odd, 8 STOH, Even, Chest-to-bar Pull-ups STOH should be taken from the rack, should be a Push Jerk, and the emphasis should be on cycling and speed, not load. C2B pick a rep count you can maintain for the 10 sets. 2) Pause Front Squat: 3 x 2 Rest 90-120 seconds between sets. Should be a 3 second pause in the bottom. One of your 3 sets should be a Max Effort. Different from the video you may bounce to get out of the bottom. 3) Back Squat: 3 x 10 These should be heavy but not maximal. 60-75% is a good working range. Rest 2 minute between sets. 4) “Amanda”-9-7-5 – AQAP: Muscle-ups Squat Snatch 135/95 Sub For Muscle-ups is 2x in Push-ups or Dips 5) Sled Drag: 400m Light. Focus on heel/power walking. Use those glutes. 6) Reverse Hyper: 4 x 15 Rest 90 seconds. Heavy…

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) Snatch: 20 minutes to build to a Heavy Single Rest as needed, take as many attempts as needed, all reps should be full squat. Build as heavy as possible. 2) Clean and Jerk: 20 minutes to build to a Heavy Single Rest as needed, take as many attempts as needed, all reps should be full Squat and Split Jerk. Build as heavy as possible. 3) 7 minute Up Ladder: 3 Dumbbell Thrusters 50/35 3 Toes-to-bar 6 Dumbbell Thrusters 50/35 6 Toes-to-bar and so on until 7 minutes is Up 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 5) Row: 2 x 3K Rest 4 minutes between intervals. 6) Sled Drag: 400m Light-to-medium…

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) Floor Press: Establish a 1RM Use your normal Bench Grip. Take as many attempts as needed, rest as needed. 2) Split Jerk: 3-3-3-3-3-3-3 Warm-up as needed. Establish a 3RM. Other sets should be within 75% of your Max. Rest 90-120 seconds between sets. 3) 6 minute AMRAP: 5 Clean and Jerks 165/113 10 Burpee Lateral Bar Hops Work with a weight you can Power Clean and Push Jerk 4) Incline Dumbbell Bench Press: 4 x 6-8 reps Rest 2 minutes between sets. Heavy as possible. 5) Superman Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post…

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even Alternate Rounds Box Jumps 24/20/Pistol Squats Work a rep count you can maintain for all the rounds. Work on any Pistol variation. 2) Snatch: 1.1 Every 90 seconds for 8 sets These reps are all full squats. This is a double, but not touch-and-go. Hit your first rep, drop the bar, take up to 10 seconds to reset and hit your second rep. Start at around 60-70% of your 1RM. Add weight as deemed fit. 3) Clean and Jerk: 1.1 Clean + 1 Jerk Every 90 seconds for 8 sets These reps are all full Squats and a Split Jerk. This is a double, but not…

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, 5 Cycled Shoulder-to-Overhead Pick weights and rep counts you can maintain. The STOH should be done from the floor, the focus should be on Power Cleaning, and going right from the catch into the first rep and no pausing at the Shoulder on any of the following reps. 2) Back Squat: 3 x 3 Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Ret 90-120 seconds between sets. 3) Front Squat: 3 x 3 Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Rest 90-120 seconds between…