*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WZA Mock Competition:

*We will be posting the workouts for Rx’d athletes. Go to the WZA website if you know you would be competing in a different division and pick the appropriate division you would actually be capable of qualifying for and perform the workouts scaled for that respective division. We will update and post additional workouts as soon as they are released. Ideally you should perform this as a Mock Competition, meaning taking 2-4 hours between each workout. Learn how to warm-up, ideally wait as if you’re waiting for the next heat (most competitions you’ll usually find you have to warm-up and then stand around and wait for 10-20 minutes), then cool down appropriately and repeat the process a couple of hours later.

1) “Shark Bait” – AQAP:

84 Alternating Pistol Squats
21 D-Ball Over Shoulder 150/100
+
300m Swim
+
3 Rounds of:
28 Alternating Pistol Squats
7 D-Ball Over Shoulder 150/100

Time cap of 16 minutes. If you don’t have access to a pool for this, sub a 1000m Ski Erg.

2) “Celebrate Life”- AQAP:

50 Wall Balls 30/20 @ 10/9ft

40 Calorie Ski Erg

30 Alternating Dumbbell Snatches 70/50

20 Box Jump Overs 36/30

15 Bar Muscle-ups

10 minute time cap.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE