Category: Competition

WOD: 1) Smolov Program – Week 11/Day 3 – Back Squat: 3 @ 65%, 3 @ 75%, 3 @ 85%, 4×3 @ 95% Warm-up as needed. Rest as needed. 2) Smolov Jr. – Week 3/Day 4 – Bench Press: 10 x 3 @ 5-10lbs Heavier Than Last Week Warm-up as needed. Rest as needed. 3) AQAP: 400m Run 30 Handstand Push-ups 30 Power Snatch 95/65 400m Run 20 Handstand Push-ups 20 Power Snatch 95/65 400m Run 10 Handstand Push-ups 10 Power Snatch 95/65 400m Run Sub for HSPU is either Stink Bugs or Strict Press 4) Sled Drag: 8 x 50m Rest 30 seconds between. Focus on heels down, using your glutes and hamstrings. Go as heavy as you can keep continuous movement. 5) Dumbbell Overhead Tricep Curl: 3 x 15 Rest 90 seconds between sets. Heavy as possible. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between…

WOD: 1) Smolov Jr. – Week 3/Day 3 – Bench Press: 7 x 5 @ 5-10lbs Heavier than last week Warm-up as needed. Rest as needed. 2) Power Snatch: 20 minutes to build to a heavy single Take as many or as few attempts as you’d like. Max out if you’re feeling good. 3) Power Clean and  Push Jerk: 20 minutes to build to a heavy single Take as many or as few attempts as you’d like. Max out if you’re feeling good. 4) AQAP: 75 Air Squats 30 Toes-to-bar 10 Muscle-ups 30 Toes-to-bar 75 Air Squats Sub for Muscle-ups is 2x in either a bodyweight Push or Pull 5) Speed Work: 10-20 minutes Mini hurdles. Practice different drills. 6) Row: 5 x 1000m Rest 3 minutes between sets. Goal is fastest consistent pace. 7) Hip Thrust: 4 x 10 Rest 90 seconds between sets. Heavy as possible. 8) GHD Sit-ups: 3…

WOD: 1) Smolov Program – Week 11/Day 2 – Back Squat: 3 @ 60%, 3 @ 70%, 3 @ 80%, 2×3 @ 95% Warm-up as needed. Rest as needed. 2) Smolov Jr. – Week 3/Day 2 – Bench Press: 5 x 7 @ 5-10lb more than last week. Warm-up as needed. Rest as needed. 3) “Hawks”- AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Overhead Walking Lunges 45/25 100 Double-unders Some know him, some don’t. Ryan was one of my best friends and also one of our members. He was an amazing person and one I’m incredibly thankful to have known and had be part of my life. Push it hard, have fun, be thankful for the wonderful lives that we all have. 4) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results…

WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Movement of Choice Pick a rep count you can maintain for all 10 sets of each movement. Use the movement of choice to work on something in a skill capacity, don’t make it too hard. 2) Snatch Work: 1 Snatch Every 30 seconds for 5 minutes, 1 Snatch EMOTM for 10 minutes This will be a continously running clock, there will be no break between the two pieces. Start at 50-60%, work up as deemed fit. Goal is for the bulk of the volume to be between 60-80%. All reps are full squat. 3) Clean and Jerk Work: 1 Clean and Jerk  Every 30 seconds for 5 minutes, 1 Clean and Jerk EMOTM for 5 minutes This will be a continuously running clock, there will be no break between the two pieces. For the duration of this you will…

WOD: 1) Smolov Program – Week 11/Day 1 – Back Squat: 3 @ 60%, 3 @ 70%, 3 @ 80%, 5×5 @ 90% Warm-up as needed. Rest as needed between sets. 2) Smolov Jr. – Week 3/Day 1 – Bench Press: 4 x 9  @ 70% + 10-20lbs Warm-up as needed. Rest as needed between sets. 3) 12 minute AMRAP: 5 Power Cleans 195/123 10 Chest-to-bar Pull-ups 20 Wall Balls 20/14 Use a P. Clean weight that you can touch and go, at least for the first round. 4) Sled Drag: 8 x 50m Rest 30 seconds. Go heavy. This should be walking, heels down, focus on steady pace. 5) Handstand Practice: 10 minutes Work on any facet of HSPU, HS Hold, HS Walk, etc. 6) Row: 10 x 250m Rest 60 seconds between intervals. 7) Reverse Hyper: 4 x 15 Rest 90 seconds between sets. Heavy as possible. 8) Hip…