Category: Competitors Programming

12-Dec-17-WK35

A. Gymnastics: L-Sit In Rings 8 Rds :10 On :20 Rest B. Strength: Push Press 3x7 @ 50-60% Across Of 1RM Jerks C. WOD: 5 Rds For Time 12 Push Jerks 135/95# 12 Med Ball Cleans D. Barbell Cycling: EMOM 12 Minutes Power Clean + Hang Power + Power Clean 1 Of The Complex Above @ BW/.75...
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11-Dec-17-WK35

A. Strength: Deadlifts 5-4-3-2-1 Building Weight As The Reps Go Down B. WOD: For Time 30-20-10 Deadlifts With Fat Bar 155/105# 15-10-5 Ring Muscle Ups C. Auxiliary: 3 Rds For Quality 8 Reps Bench Press 8 Reps Strict Pull Ups 4 Weighted Ring Dips...
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9-Dec-17-WK34

A. Strength: Front Squats 4x3 @ 13X1 Tempo. Building In Weight, Once Technique Fails, Go Down In Weight. B. WOD: In Teams Of 3 3k Row 150 Thrusters 45/33# 90 Pull Ups...
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8-Dec-17-WK34

A. Strength: *Hanging W/band Push Press 4x4 Across @ Weight You Ended At on Nov 14 *Hang a steel 10# plate from each side using a green band. B. Weightlifting: High Pull + Hang Power Clean + Power Clean 5x1 @ 90% Across Of 1RM Clean C. WOD: 21-15-9 Power Cleans 155/105# Burpee Box Jump Overs D. WOD: For Time 40 Wall Balls 40 Calorie Air Dyne...
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6-Dec-17-WK34

A. Conditioning: Row 10x250m -Rest 1:00 B. Strength: Back Squat 2 Efforts To Find A 15RM C. WOD: 20 Min AMRAP 15 Air Squats 10 Push Ups Pull Ups*** ***Number Of Pull Ups 0-5 Rds Do 5 Pull Ups 6-10 Rds Do 10 Pull Ups 11-15 Rds Do 15 Pull Ups 16-20 Rds Do 20 Pull Ups 20+ Rds Do 25 Pull Ups...
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5-Dec-17-WK34

A. Weightlifting: Snatch Balance 6x1 @ 90-95% Across Of 1RM Squat Snatch B. Weightlifting: High Pull + Power Snatch + Power Snatch 5x1 Of The Complex @ 70-75% Across Of 1RM Full Snatch C. WOD: 3 Rds For Rounds/Cals 3 Min AMRAP 10 Power Snatches 75/55# 30 DU’s -Rest 1 Minute 2 Min Max Calorie Row -Rest 1 Minute D. Auxiliary: 3 Rds For Quality 8 i’s Y’s and T’s 8 Bent...
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4-Dec-17-WK34

A. Gymnastics: Strict Ring Muscle Ups 1 Min Max -Rest 2 Minutes 2 Min Max -Rest 3 Minutes 3 Min Max B. Weightlifting: Squat Clean 4x2 @ 85% Across C. WOD: 12-11-10-9-8-7-6-5-4 DB Hang Squat Cleans 45/30# HSPU D. Auxiliary: 3 Rds For Quality 8 Bench Press 135/95# 12 Alternating Lunges Onto Box 8 Kang Squats (bar or pvc)...
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