Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Band Pull-Aparts w/Pause 10 Alternating Lateral Lunges 5 Squat Thrusts Get some blood flowing. Really focus on good activation through the scaps and mid-back on your Pull-Aparts. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: Sets 1-2 (10:00 – 13:00) – 6 Bench Press  Sets 3-4 (13:00 – 16:00) – 4 Bench Press Sets 5-6 (16:00 – 19:00) – 2 Bench Press *After each set perform 5/side Single Arm Dumbbell/Kettlebell Bench Row Use assistance as needed, or add load if able.  Pick a rep count you can maintain for all 6 sets. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: Sets 1-2 (19:00 – 22:00) – 10 Supinated Bent Over Rows Sets 3-4 (22:00 – 25:00) – 8 Supinated Bent Over Rows Sets 5-6 (25:00 – 28:00) – 6 Supinated Bent Over…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 40 Seconds Machine Even – (3x) 3 2-Stop Snatch Pull + 3 Pressing Snatch Balance + 3 Overhead Squats If you’re Olympic Lifting use a barbell, if you’re not use a PVC pipe to practice. For the 2-Stop Snatch Pull pause below the Knee, and at the High-Hang on each rep. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: 3 High Box Jump, Step Down + 5 Pressing Snatch Balance + 5 2-Stop Snatch High-Pull Skill work. Take your time, focus on positions and being powerful and explosive where appropriate. For the 2-Stop Snatch High-Pull, pause below the Knee, and at the High-Hang before finishing the movement. 1c) 17:00 – 25:00 – Every 1:00 x 8 sets: Sets 1-4 (17:00 – 21:00) – 1 Snatch Pull + 1 Above The Knee…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bird Dog 10 Lateral Lunges 10 Glute Bridge-ups With Barbell 10 Air Squats For quality, not for max reps. Get some blood flowing and muscles activated. 1b) 9:00 – 21:00 – Every 2:00 x 6 sets: Sets 1 + 4 (9:00/15:00) –  7 Front Squats Sets 2 + 5 (11:00/17:00) – 5 Front Squats Sets 3 + 6 (13:00/19:00) – 3 Front Squats Rotate through the stations for 2 cycles. Build loading as deemed fit. Work to some moderately heavy loads. 1c) 21:00 – 26:00 – Every 1:00 x 5 sets: 1 Front Squat For this you can choose to build up to a max, or focus on hitting 5 heavy, sub-max singles. 1d) 26:00 – 34:00 – 8 minute AMRAP for Quality: 20 Band Resisted Kettlebell Swings 10/side Single Arm Farmers Kettlebell Front-to-Back Lunges Take your…

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Scapula Push-ups 15 Air Squats 20 Alternating Single Leg Romanian Deadlifts w/Body 200m Run or 1 minute Machine For quality and warm-up, not for max reps. Get your body prepped and feeling good. 1b) 13:00 – 20:00 – “Isabel” – AQAP: 30 Snatches 135/95 Snatch is anyway, anyhow. 1c) 22:00 – 29:00 – “Karen” – AQAP: 150 Wall Balls 20/14 Pace appropriately. 1d) 31:00 – 45:00 – “Helen” – 3 rounds AQAP: 400m Run 21 Kettlebell Swings 53/35 12 Pull-ups Scale as needed. Accessory: 2) Secondary Conditioning – Bike Erg A – 5K Easy-to-Moderate Warm-up B – 10 sets of 1000m Hard – Rest Equal to Work Time Perform on a lower damper working on cadence and pedal turn over. Work for consistency in your times on the 1K efforts. 3) Olympic Lifting – Overhead Squat: 10RM Establish…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Per Side, Side Plank Dips Station 2 – 20 Banded Pull Aparts Station 3 – 20 Banded Good Mornings Station 4 – (3x) Muscle Clean + Hang Power Clean + Push Press Get your positions opened up and get some blood flowing. If you’re Olympic Lifting today use a Barbell for the Warm-up, if you’re not use a PVC pipe. 1b) 12:00 – 32:00 – Every 1:00 x 20 sets: Sets 1-5 – (12:00 – 17:00) – 3 Clean Pulls + 2 Tall Power Cleans Sets 6-10 – (17:00 – 22:00) – 3-Position Muscle Clean + 1 Push Press Sets 11-20 – (22:00 – 32:00) – 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk Start light and focus on positions and technique. Remember adding weight to…