Category: Competitors Programming

17-FEB-18-WK44

A. Weightlifting: 1 Power Clean + 2 Split Jerks 5x1 @ 80-85% Across Focus On Catching With Your But Back In The Power Clean B. WOD: For Time With A Partner (each does half the reps) 100 Wall Balls 30 Power Cleans 155/105# 30 Burpees Over The Bar 20 Front Rack Lunges 155/105# 30 Burpees Over The Bar 30 Power Cleans 155/105# 100 Wall Balls...
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16-FEB-18-WK44

A. Strength: Back Squat 6x2 Building B. WOD: “JT” 21-15-9 HSPU Ring Dips Push Ups C. Conditioning: 10 Rds Row 200m -Rest 1 Minute...
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14-FEB-18-WK44

A. Strength: Push Press 4x3 With :03 Pause At The Top In Locked Out Position B. WOD: For Total Reps 7 Min AMRAP 7 C2B Pull Ups 14 Single Arm DB Push Press 50/35# (7 right arm/ 7 left arm) -Rest 1 Minute Max Calorie Row In 3 Minutes C. Weightlifting: Full Snatch 6x1 Building...
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13-FEB-18-WK44

A. Weightlifting: Hang Squat Clean Build To A Heavy 2 Rep With A 3 Second Pause In The Bottom Of The Squat B. WOD: 3 Rds For Time 50 DU’s 9-7-5 Squat Cleans BW/.75 25 T2B C. Strength: Bench Press 2-4-6-8-6-4-2 Try and keep the same weight for all sets....
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12-Feb-18-WK44

Last full week of training before the open and you will notice some lifting after the wod, try and do your best to keep all elements in order as they are prescribed. WODs take priority. A. Weightlifting: Power Snatch 10 Minutes To Build To Heaviest 4 Rep In A :45 Window You may Drop And Reset, But All 4...
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10-Feb-18-WK43

A. Strength: Front Rack Lunges 3x8   B. WOD: Teams Of 3 Break up reps any way you want, but only one athlete works at a time 400 DU’s (total) 200 Calories Air Dyne (total) 100 DB Box Step Ups (total)...
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9-Feb-18-WK43

A. Strength: Deadlift 6-4-2 Building As You Go   B. WOD: 3 Rds For Time 50 Air Squats 7 Deadlifts 275/185# 3 Rope Climbs...
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