Category: Competition

WOD: 1) Smolov Program – Week 9/Day 3 – Back Squat: 4 @ 65%, 4 @ 70%, 5×4 @ 80% Warm-up as needed. Rest as needed between sets. 2) Smolov Jr. – Week 1/Day 4 – Bench Press: 10 x 3 @ 85% Warm-up as needed. Rest as needed between sets. 3) 10 minutes EMOTM: Chest-to-bar Pull-ups Pick a rep count you can maintain for all 10 minutes. 4) 20 minute AMRAP: 10 Power Cleans 155/105 15 Toes-to-bar 200m Run Don’t pace the run as recovery, focus on trying to move quickly. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Reverse Hyper: 4 x 15 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 If you missed it last weekend

*Today, November 1st, at 5:45 PM we are doing a bring a friend WOD. Wear your costume. Potluck afterwards. WOD: 1) Smolov Jr. Program – Week 1/Day 3 – Bench Press: 7 x 5 @ 80% Warm-up as needed. Rest as needed. 2) 12 minutes EMOTM: Hang Snatch + Snatch No dropping the bar between reps. Both reps full squat. Add weight each minute as deemed fit. 3) 12 minutes EMOTM: Hang Clean + Clean No dropping the bar between reps. Both reps full squat. Add weight each minute as deemed fit. 4) AQAP: 100 Double-unders then…5-4-3-2-1 Thrusters 185/123 Muscle-ups then… 100 Double-unders If you can’t do Double-unders sub 100 Single-unders and 35 Air Squats 5) Box Jumps: 3 x 25 @ 24/20 The focus here is speed and rebounding. Use Games Standard. 6) Row: 4 x 1000m Rest 3 minutes between intervals. Goal is fastest consistent pace. 7) Glute…

*This Friday, November 1st, Bring a Friend WOD at 5:45 PM. Wear your costumes. Potluck afterwards. WOD: 1) Smolov Program – Week 9/Day 2 – Back Squat: 3 @ 60%, 3 @ 70%, 4 @ 80%, 3 @ 90%, 2×5 @ 85% Warm-up as needed. Rest as needed. 2) Smolov Junior Program – Week 1/Day 2 – Bench Press: 5 x 7 @ 75% Warm-up as needed. Rest as needed. 3) AQAP: 1000m Row 50 Pull-ups 30 Shoulder-to-Overhead 135/95 Use this workout as an opportunity to focus on Row pacing and strategy 4) Farmers Carry: 400m for time Heavy as possible (this shouldn’t take more than 10 minutes). Keep track of number of drops. 5) Airdyne: 10 x 25/20 Calories Rest 90 seconds between sets. Max effort. 6) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. 7) Hip Thrusts: 3 x 12 Rest 90 seconds…

*This Friday, November 1st, Bring a Friend WOD at 5:45 PM. Wear your costumes. Potluck afterwards. WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Movement of Choice Don’t go crazy on the Bar Muscle-ups and wreck your hands. 2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat. 3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90 seconds between sets. For doubles drop and reset, take no more than 10 seconds between reps. All reps are full Squat and Split Jerk. 4) 6 minute AMRAP: 6 Front Squats 185/123 6 Burpee Over Box 30/24 Burpee is jump and over the…

*This Friday, Novemeber 1st, Bring a Friend WOD at 5:45 PM. Wear your costumers. Potluck afterwards. WOD: 1) Smolov Program – Week 9/Day 1 – Back Squat: 3 @ 65%, 3 @ 75%, 3×4 @ 85%, 5 @ 85% Warm-up as needed. Rest as needed between sets. 2) Smolov Jr. – Week 1/Day 1 – Bench Press: 4 x 9 @ 70% Warm-up as needed. Rest as needed between sets. 3) 3 rounds AQAP: 7 Hang Power Snatch 135/95 14 Handstand Push-ups 21 Kettlebell Swings 70/53 Use a Snatch weight that won’t force you into singles. 4) Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain. 5) GHD Sit-ups: 3 x 15-30 Rest 90 seconds between sets. 6) Reverse Hyper: 4 x 15 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