Category: Competitors Programming

21-Mar-18-Open Week 5

A. Weightlifting: Hang Squat Snatch 5 Sets To Build To A Heavy Double B. WOD: For Time 15 Hang Squat Snatches* 3 Rope Climbs 12 Hang Squat Snatches 3 Rope Climbs 9 Hang Squat Snatches 3 Rope Climbs *Pick a weight that allows you to link 3+ reps...
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20-Mar-18-Open Week 5

A. Gymnastics: Ring Muscle Ups Max Reps 1 Minute -Rest 2 Minutes Max Reps 1:30 -Rest 2 Minutes Max Reps 2 Minutes B. Weightlifting: Squat Clean + Hang Squat Clean 4x1 @ 75-80% Across C. WOD: With A 7 Minute Time Cap 22 Box Jump Overs 45 Thrusters 95/65# 22 Box Jump Overs -Max Calorie Row In Remaining Time...
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19-Mar-18-Open Week 5

A. Conditioning: Row 500m Test B. WOD: For Time (rest included) 40 Push Ups 80 DU’s 40 KBS -Rest 1 Minute 30 Push Ups 60 DU’s 30 KBS -Rest 1 Minute 20 Push Ups 40 DU’s 20 KBS -Rest 1 Minute 10 Push Ups 20 DU’s 10 KBS...
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17-Mar-18

A. Warm Up: 3 Rds NFT 10 Close Grip Swings 15 GHD Hip Ext 15 A.R.E. Squats B. Strength: Back Squat 4x3 Building C. WOD: 3 Rds For Reps 1 Minute Back Squats 135/95# Rest 1 Minute 1 Minute C2B Pull Ups Rest 1 Minute 1 Minute Power Cleans 135/95# Rest 1 Minute D. Cool Down: Stretching 5 Min Individual Focus...
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14-Mar-18

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 5 Push Ups 10 KBS 15 A.R.E. Squats B. Weightlifting: Power Snatch 4x3 Building C. WOD:  6 Rds For Time 8 Power Snatch 95/65# 8 HSPU D. Cool Down: Cash Out 3 Rds :30 DU’s :30 Rest...
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13-Mar-18

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 4 Strict Pull Ups 8 Plate Overhead Lunges 12 Calorie Row B. Strength: Front Squat 4x3 Building Up C. WOD: For Time 56 Pull Ups -Then 3 Rds Of 28 Push Ups 14 Front Squats 135/95# D. Cool Down: Pattern Reset 2x5 Wall Squats 2x10 Push Up Drills...
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12-Mar-18

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 3 Strict T2B 10 GHD Hip Ext 15 Air Squats B. Strength: Deadlift Build To A 1RM For The Day C. WOD: 3 Rds For Time 3 Deadlifts 315/225# 20 GHD Sit Ups 400m Row D. Cool Down: Stretching Hamstring Stretch Chest Stretch Couch Stretch...
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10-Mar-18

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 10 Lunges 6 KB Snatches (6 left, 6 right) 3 Strict HSPU B. Weightlifting: Split Jerk Build To 1RM From A Rack C. WOD: 10-9-8-7-6-5-4-3-2-1 Box Jumps Push Jerks 135/95# Burpees D. Cool Down: Row 2 Min @ 95% 2 Min @ 90%...
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7-Mar-18-Open Week 3

A. Weightlifting: Snatch Balance 5x2 @ 75% Working On Speed Under B. Weightlifting: Hang Squat Snatch (with 2 second pause at top of knee) 4x1 Building *The pause is to help you keep the weight over your foot and not back in your heels in a rush to “turn over” **Finish The Session With 2 Normal Squat Snatches C. WOD: 4 Rds For Time 45 DU’s 15...
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