Category: Competition

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Smolov Program – Week 12/Day 3 – Back Squat: 3 @ 75%, 4 @ 90%, 3×4 @ 90% Warm-up as needed. Rest as needed. This is the final push. 2) 20 minute AMRAP: 200m Run 4 Muscle-ups 20 Wall Balls 20/14 Sub for Muscle-ups is 10 Push-ups 3) Snatch Grip Pendlay Row: 5 x 5 Rest 90 seconds between sets. Heavy as possible. 4) Sled Drag: 400m Weight should be medium to light. Goal is consistent movement, heels down, think power walk. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 6) GHD Sit-ups: 3 x 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Jerks: 5 x 3 Out of the rack or off the blocks. Rest 90-120 seconds between sets. Heavy as possible. 2) 3 rounds AQAP: 20 Burpees 15 Chest-to-bar Pull-ups 10 Dumbbell Squat Cleans 50/35 3) Handstand Push-ups: 10 minutes EMOTM Work on any variation. 4) Row: 3 x 2K Rest 4 minutes between efforts. Goal is fastest consistent pace. 5) Banded Pull Throughs: 3 x 15 Rest 90 seconds between sets. 6) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as needed. 2) Smolov Program – Week 12/Day 2 – Back Squat: 3 @ 70%, 3 @ 80%, 4×3 @ 95% Warm-up as needed. Rest as needed. 3) 3 rounds AQAP: 10 Deadlifts 315/205 20 Toes-to-bar 60 Double-unders Sub for Double-unders is 60 Single-unders and 30 Tuck Jumps 4) V-Ups: 3 x 15-20 reps Rest 90 seconds between sets. 5) Hip Thrusts: 4 x 10 Rest 90 seconds between sets. Heavy as possible. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* Schedule for the Thanksgiving Week…Wednesday night there will be no classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Movement of Choice Muscle-ups should be Ring Muscle-ups. Pick a rep count you can maintain for all 10 sets. Movement of Choice can be anything, just something you struggle with. 2) Snatch Complex: 1 Complex Every 90 Seconds for 10 sets 1 Snatch Complex consists of 1 Power Snatch, 1 Snatch, and 1 Overhead Squat. Starting weight should be 60-70% of your Max Power Snatch weight. Add load as deemed fit. 3) Clean and Jerk Complex: 1 Complex Every 90 Seconds for 10 sets 1 Clean and Jerk Complex consists of 1 Power Clean, 1 Front Squat, and 1 Jerk. Starting weight should be 60-70% of your Max Clean and Jerk. Add load as deemed fit. 4) 8 minute…

* Schedule for the Thanksgiving Week…Wednesday there will be no evening classes. Thanksgiving Day there will be one class at 9 AM. WOD: 1) Smolov Program – Week 12/Day 1 – Back Squat: 3 @ 70%, 4 @ 80%, 5×5 @ 90% Warm-up as needed. Rest as needed. 2) 3 rounds for Max Reps: 1 minute Row For Calories 30 seconds Rest 1 minute Power Cleans 205/135 30 seconds Rest 1 minute Handstand Push-ups 30 seconds Rest Sub For Handstand Push-ups is Hand Release Push-ups 3) Box Jumps: 3 x 25 @ 24/20 Rest 90 seconds between sets. Focus is on speed and rebounding. 4) Sled Drag: 8 x 50m Rest 30 seconds. Strap is between legs. 5) X-Drill: 5-10 attempts each direction Rest as needed between attempts. 6) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 7) Kneeling Banded Pull-downs: 3 x 15 Rest…