Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 50 Single-unders 5/side Low Samson + Reach Overhead 10 Air Squats With Small Plate Out Front Take your time and get positions properly opened up. Use the plate drill to really secure a beautiful air squat position, this is especially helpful for those of you lacking mobility. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-5 (10:00 – 20:00) – 3 Pause Front Squat (Above Parallel Pause on Ascent) Sets 6-10 (20:00 – 30:00) – 10 Alternating Back Rack Front Foot Elevated Reverse Lunges Start around 50-60% of your 1RM and build through each set as deemed fit for the Front Squats. These are done as normal tempo into the bottom and out of the bottom, with a 2-3 second hold just above parallel as you start to stand up. For the Back…

*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Alternating Squat Hold w/Reach Overhead + 5-10 Air Squats Station 2 – 10 Cuban Press w/Bodyweight + 3-5 Push-ups Station 3 – 40 seconds Jumping Jacks Get your body prepped and moving. 1b) 12:00 – 50:00 – AQAP: 10 rounds of… 21 Alternating Hang Dumbbell Snatch 70/50 15 Single Arm Dumbbell Overhead Squats 70/50 9 Push-ups Then… 1 mile Run If you can’t perform the Single Arm Overhead Squat then sub to a Single Arm Front Squat. For the Squats perform all 15 reps on 1 side, then switch to the other arm for the next round…

*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3 Inchworm + 4 Pause Shoulder Plank Taps + Calf Stretch Station 2 – (3x) Halt at Knee Clean Pull + Above The Knee Power Clean + Push Jerk Station 3 – 40 seconds Hollow to Superman Transitions Athletes not familiar with the Olympic lifts used a PVC pipe. Athletes that are Olympic Lifting today should be using a barbell for warm-up. Get moving, focus on positions and getting your body prepped. 1b) 14:00 – 32:00 – Every 1:00 x 18 sets: Sets 1-10 (14:00 – 24:00) –  Halt at Knee Clean Pull + Above The Knee Power…

WOD: 1a) 0:00 – 20:00 – Every 1:00 x 20 sets: Station 1 – 40 seconds Machine Easy > Moderate Station 2 – 20-30 Hollow Rocks Station 3 – 40 seconds Box Step Ups (Bodyweight) Station 4 – 40 Seconds D-Ball Bear Hold or Double DB Front Rack Hold Station 5 – 5/side Single Arm Dumbbell/Kettlebell Floor Press Tempo (3.1.0) Big extended warm-up and movement piece today. Use this as an opportunity to focus on some positions, activation in certain movements, and all around beautiful quality of movement. 1b) 25:00 – 35:00 – Every 2:00 x 5 sets: 5-10 Strict Handstand Push-up or Strict Ring Dip or Push-ups + 5 Touch-and-Go Push Jerk Pick a rep scheme and movement on the gymnastics that you feel confident you can maintain unbroken for all 5 sets. For the Push Jerk warm-up to an appropriate starting weight and…

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1- 5 PVC Pass Through + 10 Quad Stretch 2- (3-4x) Halt at Knee Snatch Pull + Above The Knee Power Snatch + Snatch Balance If you’re not familiar with the Snatch yet grab a PVC pipe. If you’re more comfortable with the movement, feel free to grab whatever barbell you feel is appropriate to warm-up with. 1b) 15:00 – 33:00 – Every 1:00 x 18 sets: Sets 1-10 – Halt at Knee Snatch Pull + Above The Knee Power Snatch + Snatch Balance Sets 11-18 – Snatch + Hang Snatch Warm-up should have you good and prepped for this. Start around 60% of your 1RM Snatch and build as deemed fit. Halt at the knee for 2-3 second before following through to finish the Snatch Pull….