Category: Sport

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 5 rounds AQAP: 10 Power Snatch 95/65 10 Box Jumps 24/20 Scale as needed. Directly into…. 1b) 4 rounds AQAP: 10 Hang Power Cleans 95/65 10 Push-ups Scale as needed. Directly into… 1c) 3 rounds AQAP: 10 Back Squats 95/65 10 Burpee Lateral Bar Hops Scale as needed. Directly into… 1d) 2 rounds AQAP: 20 Shoulder-to-Overhead 95/65 20 Jumping Air Squats Scale as needed. Directly into… 1e) AQAP: 30 Thrusters 95/65 30 Chest-to-bar Pull-ups Scale as needed. Extra Work: 2) 3-4 rounds for Quality: 2 minute Belt Squat Marching 100′ Wide Stance Walking Lunge 50ft/side Single Arm Kettlebell Farmers Carry Take your time, focus on position/activation. 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: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: Hang Snatch + Snatch + Pause Overhead Squat Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset on the floor after the Hang Snatch. Pause in the bottom of the Overhead Squat for 3 seconds. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: Hang Clean + Clean + Jerk Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset on the floor after the Hang Clean. 2) Every 1:30 x 6 sets: 50 Double-unders 15 Wall Balls 20/14 10 Toes-to-bar Scale volume as needed so that you have enough rest to be able to maintain your output for…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Pause Tall Kneeling Banded Face Pulls 5/side Kettlebell Windmills 10 V-Ups Use this as an extended warm-up to get things moving and get warm. Focus on position over load on the Windmills, and perform all 5 on 1 side before switching to the other. AMRAP for quality, not for max reps. 1b) 7:00 – 19:00 – Every 1:00 x 12 sets: Sets 1-6 – 2 Push Jerk (Pause in Catch Position) Sets 7-12 – 1 Split Jerk @ 70%> Start at a moderate load and build through each set as deemed fit. For the Push Jerks, hold the catch/re-dip position for 1-2 seconds before standing to finish the movement. 1c) 20:00 – 29:00 – 9 minute AMRAP: 10 Alternating Bent Over Piston Row…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) Every 1:00 x 8 sets: Muscle Snatch + Above the Knee Pause Hang Power Snatch + Snatch Push Press + Pause Overhead Squat Warm-up as needed. Start light, 50% or so of your 1RM. Build as heavy as deemed fit, but this should be a skill and positional focus work. The Hang Power Snatch should be initiated from a Dead-stop at the top of the Knee, NOT a fluid down and up motion. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: Muscle Clean + Above the Knee Pause Hang Power Clean + Push Press + Push Jerk Start with the loading you end your Snatch complex with. Continue to build as deemed fit. Same position and standards for the Pause Hang Power Clean as above. 1c) 16:00 – 21:00…