Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog  10 Band Pull-Aparts 10 Glute Bridge-ups 5 Burpees Take your time and focus on positions and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5/side Single Arm Dumbbell Push Jerk + 10 Medball-To-Toe Alternating Single Leg V-ups Start at a moderate load for the Dumbbell Push Jerk and build each set as deemed fit. 1c) 20:00 – 28:00 – 8 minute AMRAP: 15/10 Calories Ski/Bike/Row 5/side Lunge Hold + Ball Slam Holding a lunge position with your knee at about 50% range of motion perform 5 Ball Slams, then switch stances for the other side. Focus on this piece is being powerful on the Ball Slams, don’t rush them just to get another round done. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets: 1-5 Strict Ring Pull-ups + 1-5…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 Seconds Cardio Station 2 – 3 Snatch Pull + 3 Hang Muscle Snatch + 3 Pressing Snatch Balance Station 3 – 3 Strict Pull Ups/Ring Rows + 6 Push Ups + 9 OHS Get some blood flowing. Push the tempo up on each round on the machine to get your heart rate up. Athletes in Comp/Sport use a barbell those in Power/Move use a PVC pipe for warm-up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: Muscle Snatch + Snatch Push Press + Overhead Squat Start light and use this as warm-up/positional work. Build each set as deemed fit. 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 1 Power Snatch Continue to build loading from Part B. Build to heavy single for the day. If you’re…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2x Monster Walk Front + Back In Your Box 30 seconds Machine Push the tempo on the machine each round a little higher to get your heart rate up. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 2 Front Squats Reference last week for loading. Start at a moderate weight and build to a heavy double for the day. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: Odd – 5/side Single Leg Barbell Romanian Deadlift w/3 second Pause Even – 10 Alternating Barbell Front Rack Box Step-ups Use the same loading for both movements. Perform all RDL’s on one side before switching to the other. 1d) 37:00 – 44:30 – 3 sets of – 2:00 ON/:30 OFF: 9 Deadlifts 275/185 9 Burpee-to-Plate 6 Deadlifts 275/185 6 Burpee-to-Plate 3 Deadlifts 275/185 3 Burpee-to-Plate Max Calories…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds/side Samson Stretch 10 Air Squats 5 Dumbbell Deadlifts 100m Run Get loosened up and ready to go. 1b) 13:00 – 45:00 – AQAP: 75-50-25 Alternating Medball Pistol Squats 20/14 30-20-10 Strict Ring Dips 21-15-9 Dumbbell Power Cleans 70/50 800m Run Scale as needed. This workout has a total of 3 x 800m runs at the end of each round. Accessory: 2) Secondary Conditioning – Trail: 45-60 minutes @ Zone 2 Get outside and get in the woods for some easy breathing. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat – Every 1:00 x 6 sets: 1 set @ 65% 1 set @ 70% 1 set @ 75% 3 sets @ 80% Warm-up as needed. All Snatches full Squat. Drop and reset between Snatches. 3b) Olympic Lifting – Power Clean + Clean + Jerk – Every…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Deadbug With Plate Overhead Station 2 – 10 Jumping Medball Squats Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk Athletes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 3 Vertical Leaps + 1.1.1 Muscle Power Clean + 1 Push Press + 30 second Overhead Hold Start light and build as deemed fit. Reset your feet and position on each of the Vertical Leaps. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) – Power Clean + Hang Power Clean + Push Jerk Sets 6-10 (23:00 – 28:00) – Power Clean + Split Jerk Continue to build loading from Part B. Build as heavy…