Category: Competition

WOD: 1) Smolov Program – Week 5/Day 4 – Back Squat: 10 x 3 @ 85% + 20lbs Warm-up as needed. Rest as needed. 2) “McGhee”- 30 minute AMRAP: 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps 24/20 3) Hollow Position: 3 minutes Keep track of total time and attempts to complete. 4) Reverse Hyper: 4 x 12 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

WOD: 1) Smolov Program – Week 5/Day 3 – Back Squat: 7 x 5 @ 80% + 20lbs Warm-up as needed. Rest as needed. 2) 3-Position Snatch: 1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Lifts should go High Hang, Above the Knee, Floor. All full squat. 3) 3-Position Clean + Jerk: 1-1-1-1-1 Warm-up as needed. Rest 90-120 seconds between sets. Lifts should go High Hang, Above the Knee, Floor, and finish with a Split Jerk. 4) 3 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Pull-ups Goal for this workout should be unbroken movements. 5) Row: 8 x 500m Rest 2 minutes between efforts. Do not deviate more than 3 seconds across all of your intervals. 6) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets. Weight if able. 7) Reverse Hyper: 3 x 20 Rest 90 seconds…

Beast of the East Competitors: 1) Back Squat: 3 x 5 @ 50-60% of 1RM Warm-up as needed. Rest 90 seconds between sets. 2) 3 rounds Not For Time: 6-8 Chest-to-bar Pull-ups 3 Axle Squat Clean Thrusters @ 60% of Goal Weight 6-8 Toes-to-bar 5 Power Snatch 95/65 into 5 Overhead Squat 95/65 6-8 Ring Dips Work at a “walking pace” don’t jack your heart rate, focus on clean, precise movement. 3) Row or Airdyne: 10 minutes This should be at 70% or so of maximum effort. You should not be breathing heavily. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Smolov Program – Week 5/Day 2 – Back Squat: 5 x 7 @ 75% + 20lbs Warm-up as needed. Rest as needed between sets. 2a) Bench Press: 5-5-5-5-5 Warm-up as needed. Rest 90 seconds between sets. Heavy as possible. 2b) Supinated Barbell Row: 5-5-5-5-5 Warm-up as needed. Rest 90 seconds between sets. Heavy as possible. 3) AQAP: 80 Double-unders 400m Run 30 Toes-to-bar 50 Burpee-to-Target 30 Toes-to-bar 400m Run 80 Double-unders Target should be a minimum of 6″ out of your reach. 4) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. 5) Reverse Hyper: 3 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

WOD: 1) 20 minutes EMOTM: Odd, Box Jumps 8-12 Reps, Even, Gymnastics Movement of Choice For Box Jumps the focus should be speed and rebounding. Gymnastics movement pick something you struggle with. 2) Touch and Go Snatch: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. These are all full squat. 5 working sets. 3) Touch and Go Clean + Jerk: 3-3-3-3-3 Warm-up as needed. Rest 90-120 seconds between sets. These are all full squat. 5 working sets. This should be 3 Touch and Go Cleans and a finish with 1 Split Jerk. 4) 7 minute Up Ladder: 1 Bar Muscle-up 1 Power Snatch 155/105 1 Shoulder-to-Overhead 155/105 At 7 minutes immediately start AQAP… 50 Kettlebell Swings 70/53 Sub for Bar Muscle-up is 2x in Pull-ups 5) Airdyne: 3 x 1 mile Rest 3 minutes between efforts. 6) GHD Sit-ups: 3 x 15-30…