Category: Sport

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 3 Hang Snatch Warm-up as needed. Goal here is more capacity work and cycling. Build loading as deemed fit, but given the volume and short time periods the expectation isn’t to work super heavy. For more proficient lifters, you might be looking to get to around 80% of your 1RM. All reps are full Squat. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets: 2 Hang Clean + 1 Split Jerk Same guidelines as above apply here. 2) 3 rounds of – 3 minute AMRAP – 1 minute Rest: 15 Toes-to-bar  30 Lateral Bar Hops 15 Thrusters 95/65 30 Lateral Bar Hops Perform this piece as a pick-up where you leave off when you start each 3 minute block. Extra…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 5-10/side Alternating Hanging Hip Taps Hanging from the Pull-up Bar take one hand off, reach and touch your hip, then alternate to the other hand. If this is too difficult, but the drill on the ring is too easy, you can start by just hanging and taking your hands on and off the bar a couple of inches alternating back and forth for 20-30 seconds. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 5/side Standing Landmine Press Load as deemed fit. Use this to get your shoulders warm for the Jerks. 1c) 10:00 – 25:00 – Every 1:00 x 5 sets: Station 1 – 5-10 Stink Bug or Strict Handstand Push-up Station 2 – 1 Push Jerk + 1 Split…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Pause @ Knee Snatch High-Pull Tall Power Snatch Tall Snatch Pause Overhead Squat Warm-up as needed. Start light, Tall Snatches are very difficult. Use this as skill positional work. Only build loading if movements are clean, snappy, and precise. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Pause @ Knee Clean High-Pull Tall Power Clean Tall Clean Tall Split Jerk Warm-up as needed. Start light, Tall Clean are very difficult. Use this as skill positional work. Only build loading if movements are clean, snappy, and precise. 1c) 14:00 – 21:00 Every 1:00 x 7 sets: 8 Alternating Dumbbell Squat Snatch Load as deemed fit, and build loading through sets as deemed fit. If you’re not comfortable with this movement yet…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:00 – Every 2:00x  6 sets: Set 1 – 5 Front Squats Set 2 – 3 Front Squats Set 3 – 1 Front Squats Set 4 – 5 Front Squats Set 5 – 3 Front Squats Set 6 – 1 Front Squats Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of. Reference last week for loading and try and build a little heavier. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Single Leg Box Step-ups w/ Dumbbell Overhead One foot on the box, opposing arm has Dumbbell Overhead, perform all 5 reps on 1 side and then switch. Use a box that puts your knee and…