Category: Competition

WOD: 1) Smolov Program – Week 5/Day 1 – Back Squat: 4 x 9 @ 70% + 20lbs Warm-up as needed. Rest as needed. 2) 3 rounds AQAP: 200m Run 20 Handstand Push-ups 20 Power Clean 155/105 Sub for HSPU is Strict Press or Stink Bugs 3) 4 rounds: 50m Dog Sled Push 300m Run 50m Dog Sled Push Rest 3 minutes Weight the Sled in a manner that you can move it for 50m at a relatively quick/steady pace. 4) Yoke Carry: 4 x 100ft Rest 90 seconds between sets. Heavy as possible. 5) Strict Pull-up: 4 x 8-12 reps Weight if able. Rest 2 minutes between sets. 6) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. Beast of the East Competitors: 1) Smolov Program – Week 5/Day 1 – Back Squat: 4 x 9 @ 70%…

WOD: 1) Smolov Program – Week 4/Day 4 – Back Squat: 10 x 3 @ 85% + 10lbs Warm-up as needed. Rest as needed. For those competing at Beast of the East, last set go for Max Reps. 2) 20 minutes EMOTM: Odd, Fat Bar Thruster, Even, Movement of Choice This should be used to work on movements for the Beast of the East competition next weekend. For the Fat Bar Thruster work on movement quality, not maxing out. Work at 80%ish for your goal weight. Movement of choice should be either something you need work on that has been released, or another movement that you struggle with. 3) Beast of the East WOD #6: 50 Power Snatches 95/65 100ft Walking Lunges Back Rack 95/65 100ft Handstand Walk If you can’t Handstand Walk Proficiently spend 5 minutes practicing. 4) 3 rounds AQAP: 100m Sled Drag 205/140 30 Toes-to-bar…

WOD: 1) Smolov Program – Week 4/Day 3 – Back Squat: 7 x 5 @ 80% + 10lbs Warm-up as needed. Rest as needed. 2) 3-Stop Snatch Pull + High Hang Snatch: 1-1-1-1-1 Rest 90-120 seconds between sets. Focus should be on technique and speed, not weight. 3) 3-Stop Clean Pull + High Hang Clean + Jerk: 1-1-1-1-1 Rest 90-120 seconds between sets. Focus should be on technique and speed, not weight. 4) AQAP: 400m Run 21 Shoulder-to-Overhead 135/95 21 Box Jumps 30/24 200m Run 15 Shoulder-to-Overhead 135/95 15 Box Jumps 30/24 100m Run 9 Shoulder-to-Overhead 135/95 9 Box Jumps 30/24 If you can’t focus should be on cycling Box Jumps and STOH. 5) Burpee Over Box: 3 x 15 Rest 90 seconds between sets. Should be maximum effort. Record time of each effort. 6) Row: 3 x 1000m Rest 3 minutes between efforts….

WOD: 1) Smolov Program – Week 4/Day 2 – Back Squat: 5 x 7 @ 75% + 10lbs Warm-up as needed. Rest as needed. 2) Split Jerk + Behind the Neck Split Jerk: 1-1-1-1-1-1-1 Warm-up as needed. Split Jerk, then lower the bar behind the Neck and hit a Split Jerk from that position. Rest 90-120 seconds between sets. 3) AQAP: 400m Run 30 Chest-to-bar Pull-ups 20 Squat Snatches 135/95 30 Chest-to-bar Pull-ups 400m Run 4) Farmers Walk: 6 x 50ft Rest 90-120 seconds between sets. Heavy as possible. 5) Seated Dumbbell Piston Press: 4 x 8/side Rest 2 minutes between sets. Heavy as possible. 6) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. 7) Hip Thrusts: 4 x 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all…

*Open Competitor Training Session HERE – Time Change WOD: 1) 20 minutes EMOTM: Odd, 8-12 Box Jumps 24/20, Even 6-10 Toes-to-bar The emphasis here is technique/skill work not volume. Box Jumps focus on rebounding, take no longer than 20 seconds. Toes-to-bar only do as many reps as you can kip. As always the goal is to maintain volume and build in a number of reps you can consistently hit over the course of the 10 rounds. 2) Power Snatch: 1 Rep Every 40 Seconds For 15 Rounds Start at 70-80% of your Max Power Snatch, and build from there. Focus should be on technique and clean movement not on maxing out. 3) Power Clean + Push Jerk: 1 Rep Every 40 Seconds For 15 Rounds Start at 70-80% of either your Max Power Clean or Max Push Jerk, whichever is the lower of the two. Focus should be on technique and…