Category: Competition

WOD: 1) Smolow Program – Week 3/Day 1 – Back Squat: 4 x 9 @ 70% Warm-up as deemed fit. Rest as needed between working sets. 2) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Stones Bar Muscle-ups 1-5 reps (don’t shred your hands). Stones 1/side. 3) 9 minute Up Ladder: 3 Power Snatch 135/95 3 Toes-to-bar 6 Power Snatch 135/95 6 Toes-to-bar and so on until 9 minutes is up 4) Strict Chest-to-bar: 35 for time All should be done pronated. Keep track of time and sets (if you’re not doing tons of singles) 5) Glute Ham Raise: 5 x 5 Rest 90 seconds between sets.  Weight if able. 6) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. 7) Row: 8 x 500m Rest 90 seconds between intervals. Don’t deviate more than 3 seconds between intervals. For results…

WOD: 1) 20 minutes EMOTM: Odd, Handstand Push-ups or Toes-to-bar, Even, Movement of Choice For the first movement pick one of the two movements. Even though we did Handstand Push-ups yesterday if they are a big weakness don’t be afraid to work on them again. Movement of choice can be anything, something you struggle with. 2) 3 rounds AQAP: 10 Muscle-ups 20 Thrusters 95/65 30 Kettlebell Swings 70/53 800m Run Rest 5 minutes between rounds Sub for Muscle-ups is 20 Pull-ups 3) Stone Practice: 10 minutes Spend time working on this as a skill, if you’re feeling comfortable, experiment with the heavier stones. 4) Double-unders: 200 for time Keep track of number of sets to complete. 5) L-Sit: Accumulate 3 minutes Keep track of number of sets to complete. 6) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible….

WOD: 1) Smolov Program – Week 2/Day 3 – Back Squat: 5 x 85% Warm-up as needed. Focus on hitting this weight solid and being comfortable with it (you’ll be doing 10×3 at this next week). 2) Snatch Complex: 1-1-1-1-1 One complex will consist of 2 Snatches, 1 Snatch Balance, and 1 Overhead Squat. Rest 90-120 seconds between sets, build as heavy as you feel comfortable. 3) Clean Complex: 1-1-1-1-1 One complex consists of 1 Clean, 1 Hang Clean, 1 Front Squat. Rest 90-120 seconds between sets, build as heavy as you feel comfortable. 4) AQAP: 2, 4, 6, 8, 10 Power Clean 225/155 10, 8, 6, 4, 2 Paralette Handstand Push-up Rx’d for the HSPU is a 12″ Defecit 5) 10 minutes EMOTM: Pistol Squats No more than 5 reps per leg, per round. Choose a consistent rep count. Can be any Pistol variation. 6) GHD Sit-ups: 3 x…

WOD: 1) Smolov – Week 2/Day 2 – Back Squat: 3 @ 85% Warm-up as needed. You only have one working set today, so focus on making it a good one. 2) Bench Press: 5-3-2-1-5-10-20 Warm-up appropriately. Rest 2-3 minutes between work sets. If you’re feeling good, go for a 1RM. Your last set should be a max effort regardless of the reps/weights, 18 or 28 reps, it doesn’t matter, go until you can no longer press the bar. 3) 5 rounds AQAP: 9 Deadlifts 275/185 11 Burpee Lateral Bar Hops 1 Rope Climb 20ft 4) Tabatta Pull-ups: 8 x 20:10 Max effort from the get go. Keep track of total reps each round. 5) Sled Drags: 6 x 50m Rest 90 seconds between sets. Weight should be relatively heavy, focus on walking heel-to-toe. 6) Run: 12 x 100m Rest 60 seconds between…

*Please re-download the Smolov Program, there were some slight errors in the one posted last week. Download HERE* WOD: 1) 20 minutes EMOTM: Odd, Bar Muscle-up, Even, Wall Ball Bar Muscle-up should be 1-5 reps, and Wall Ball should be up to 10 reps, and up to a Ball weight of 30/20. If you can’t drill 10 reps with the standard 20/14 focus on that. 2) Snatch: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat unless injury or mobility limit you. 3) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 1×1 @ 80%, 1×1 @ 85%, 4×1 @ 90% Warm-up as deemed fit. Rest no more than 90 seconds between your lifts. All should be full Squat and Split Jerk unless injury or…