Category: Competition

*Spring Events at CVCF HERE WOD: Session A: 1) Every 1:00 x 12 sets: Sets 1-3 – 1 Halting Snatch + 1 Overhead Squat Sets 4-6 – 1 Snatch + 1 Overhead Squat Sets 7-12 – 1 Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2a) Every 1:00 x 7 sets: 7 Wall Balls 30/20 7 Burpees Directly into 2b) 3 rounds AQAP: 50 Heavy Rope Double-unders 10/7 Ring Muscle-ups 5 Squat Snatch 185/135 Scale as needed. Wall Ball/Burpee piece should get you working a bit, but shouldn’t fatigue you too much going into the second part. 3) Bar Muscle-up Negatives: 5 sets of 5 Rest 90-120 seconds between sets. 4) 3 rounds of: 20 L-Sit Rope Flutter Kicks 10 Strict L-Sit Toes-to-bar For quality, not for time. For the L-Sit Toes-to-bar, start at the L-Sit, bring feet to bar,…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) Pause Safety Bar Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minute between sets. Start around 60% of your 1RM Back Squat. Build as heavy as deemed fit. 2) 5 rounds of: 15/10 Calories Assault Bike 12 GHD Sit-ups 50ft Overhead Walking Lunge 185/135 Rest 2 minutes between rounds. Lunge must be completed in 25ft foot Unbroken sections. Ideally if you have the space set this up so you have to jog from one station to the next. 3) Single Leg Hip Extension: 4 sets of 10/side Rest 90-120 seconds between sets. Add load as deemed fit. 4) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Focus on walking flat footed and getting as much glute activation as possible. Session B: 1) Row: 5 x 500m Rest 10…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) Ring Complex – 5 sets for Quality: 2 Strict Ring Pull-ups 2 Strict Muscle-ups + 2 Strict Ring Dips Rest 2-3 minutes between sets. As stated this should be done as an unbroken complex. Use assistance as needed. 2) 7 sets of: 2 Pause Jerk Dips + 1 Split Jerk Rest 2-3 minutes between sets. Start around 60% of your 1RM and build to a heavy set for the day. 3) 5 rounds AQAP: 10 Double Dumbbell Squat Snatch 35/25 75 Double-unders Scale as needed. Stimulus for this should be both movements unbroken for most or all sets. This should be a high tempo conditioning piece. Snatches are one head of the Dumbbell to the Floor for ROM standard. If you don’t have this movement then scale to just the Overhead…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) Establish a Heavy Complex for the Day: 1 Power Clean + 1 Front Squat + 1 Clean + 1 Push Jerk Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset on the floor after the Front Squat. Don’t spend more than 20 minutes on this. 2) Establish a Heavy Complex for the Day: 1 x 1+1/4 Front Squat + 2 Pause @ Parallel Front Squat + 3 Front Squats Rest 2-3 minutes between sets. Don’t spend more than 20 minutes on this. 3) 2 rounds AQAP: 2 rounds of “Mary” 2 rounds of “DT” Perform the Handstand Push-ups Strict. 4) 3 rounds for Quality: 10 Glute Ham Raise 50ft/side Lateral Monster Walk Rest as needed. Use assistance as needed on the Glute Ham Raise. 5) Reverse Hyper: 3…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE Swim: 1) Freestyle: 10 x 25y Rest 30 seconds between sets. Focus on quality, not speed. 2) Freestyle: 5 x 100y Rest 60 seconds between sets. Goal is hard but maintainable paces…goal is to not have more than a 3 second deviation across all 5 sets. 3) Flip Turns: 10-15 minutes Practice Work on any aspect of a Flip Turn. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE