Category: Sport

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 21:00 – 35:00 – Every 7:00 x 2 sets: Odd: 0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds) 2:00 – 3:00 – 1 Push Press + 1 Push Jerk + 1 Split Jerk 3:00 – 6:00 – 3 minute AMRAP – 10/side Single Arm Russian Kettlebell Snatch + 10 Squat Thrusts 6:00 – 7:00 – Rest Even: 0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds) 2:00 – 3:00 – 1 Push Press + 1 Push Jerk + 1 Split Jerk 3:00 – 6:00 – 3 minute AMRAP – 5/side Kettlebell Windmill + 10 Toes-to-bar 6:00 – 7:00 – Rest Perform a total of 3 cycles of the Odd work, and 2 cycles of the Even work. For the Barbell work, take the bar from the floor,…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: 2-Stop Snatch Deadlift + Hang Power Snatch + Hang Snatch w/Pause in Catch Warm-up as needed. Use this as positional work and work in the 40-70% range of your 1RM. For the 2-Stop Deadlift pause the top of the knee, and Hi-Hang position. For the Pause in the Catch in the Hang Snatch hold the bottom of the squat/catch for 3 seconds. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: 2-Stop Clean Deadlift + Hang Clean w/Pause in Catch + Push Jerk Use this as positional work and work in the 40-70% range of your 1RM. For the 2-Stop Deadlift pause the top of the knee, and Hi-Hang position. For the Pause in the Catch in the Hang Clean…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Front Squats Moderate loading, don’t crush yourself. Use this to taper out after the heavier sets the last few weeks. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 3 Pause Overhead Squats We will be working into a block of Overhead Squats starting next week. Use this as an opportunity to feel out the movement and get yourself prepped for next week. Pause for 1-2 seconds in the bottom of each rep. 1c) 19:00 – 24:00 – 5 minute AMRAP: 20 Medball Russian Twists 30 second Wall Sit Hold w/Medball For quality, not for speed. 2) Every 3:00 x 3 sets: 500/450m Row/Ski Or 1000/900m Bike Erg Or 1200/1100m Assault Bike Hit hard but maintainable efforts. Extra Work: 3) 3 rounds…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 6-9-12 minute AMRAP – 2 minute Rest – Max Reps: 30 Front Rack Box Step-ups 95/65 @ 24/20 30 Power Snatch 95/65 30 Burpees Max Rope Climbs 15ft This workout is structured so you might not even get to the Rope in the 6 minute piece, you should have a little time there in the 9 minute piece, and then a solid chunk of time in the 12 minute piece. Get as far as you can in each AMRAP. Extra Work: 2) Single Leg Landmine RDL: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. 3) Kettlebell Bottoms-up Carry: 4 sets of 50ft/side Rest 90-120 seconds between sets. Only load as heavy as you can maintain position for the entire 50ft. For results post detailed weights, reps, times,…