Category: Competition

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) Snatch: 3 sets of 1.1.1 @ 60% 4 sets of 1.1 @ 70% 5 sets of 1 @ 80% All reps are full Squat. For Triples and Doubles reset on the floor between reps. Rest as needed between lifts. 2) Clean and Jerk: 2 sets of 1.1.1 @ 60% 3 sets of 1.1 @ 70% 4 sets of 1 @ 80% All reps are full Squat and Split. For Triples and Doubles reset on the floor between reps. Rest as needed between lifts. 3) Every 1:00 x 14 sets: Sets 1-3 – 18/15 Calories Ski Erg Sets 4-6 – 9 Chest-to-bar Pull-ups + Max Clean and Jerk 155/105 Sets 7-8 – Rest Sets 9-11 – 18/15 Calories Ski Erg Sets 12-14 – 9 T2B + Max Snatches 115/80 Scale as…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) 23 minute Running Clock: 0:00 – 8:00 – Every 1:00 x 8 sets – 18/12 Calories Assault Bike 8:00 – 13:00 – Every 1:00 x 5 sets – 5 Deadlifts 335/225 + 5 Bar Facing Burpees 13:00 – 23:00 – 10 minute AMRAP – Easy-Moderate C2 Bike Spin @ Damper 1 Scale as needed. This is Prep for one of the Wodapalooza workouts next week. 2) Back Squat: 5 sets of 3 @ 70-80% Rest 2-3 minutes between sets. Pick a load and stick with it for all 5 sets. Sets should be difficult but not super demanding. 3) Dumbbell Death (RDL) March: 3 sets of 50ft Rest 90-120 seconds between sets. Focus on position over loading. 4) Single Leg Glute Ham Raise: 4 sets of 10/side Rest 90-120 seconds…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE Swim: 1) 200y Warm-up: Mixed Strokes You choose the strokes and pace. 2) 4 x 50y: Kick Only Rest as needed. 3) 8 x 25y: Pull Only Rest as needed. 4) 5 x 50y: Sprint 2 minutes Rest between sets. Practice your flip turn before jumping into these to work on your transition speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 3 rounds for Quality: 50ft/side Single Arm Overhead Kettlebell Carry 100 Jump Rope (1o Singles/10 Doubles x 5) 1 Handstand walk Obstacle Course Handstand Obstacle is Zig-Zag around 6 cones up stairs, down ramp, and turn-around…goal is to perform unbroken. 2) WZA Test – Pump Sesh Triplet – 3 rounds AQAP: 2/1 Legless Rope Climb 18ft 15 Dumbbell Bench Press 70/50 9 Dumbbell Thrusters 70/50 7 minute time cap. 3) Every 2:00 x 5 sets: Halting Split Jerk + Split Jerk Warm-up as needed. Work at moderate loads, 60-80%. See how your lifts feel after a lot of fatigue on the previous piece, you may surprise yourself. 4) For Quality: 15 Weighted GHD Sit-ups 30/20 – 2 minutes Rest 15 Weighted GHD Sit-ups 30/20 – 2 minutes Rest 20 GHD Sit-ups…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) 5 sets @ 70-80% of 1RM Power Snatch: Snatch Pull + Hang Power Snatch + Power Snatch Rest 90-120 seconds between sets. Warm-up to a work weight and keep it fixed for all 5 sets.  2) 5 sets @ 70-80% of 1RM Power Clean + Push Jerk: Clean Pull + Hang Power Clean + Power Clean + Push Jerk Rest 90-120 seconds between sets. Warm-up to a work weight and keep it fixed for all 5 sets.  3) Every 30 seconds x 5 sets: 1-2 Weighted Ring Muscle-ups Use this as warm-up/prep for the workout. Focus on technique and getting comfortable with a vest. Focus on making this truly a full body movement, and not relying on one single area, make sure you are kipping out of your…