Competition Prep

Mobility:

8 Minutes to open shoulders

Work:

Seated DB Press 5x5 Progressive.  Last 2 sets should be very challenging.

On 2:00 Intervals

Rest 3:00

Then:

EMOM x 15

  1. Push Press x 7
  2. Front Squat x 7
  3. Barbell Rows x 7
  • Use same barbell for all movement
  • Looking for a Grinder weight

Rest 3:00

Conditioning:

AMRAP 3:00

  • 40cal Row
  • Clean and Jerk 115/80

Row 40 calories then complete as many C&Js as possible in time remaining.  Score is C&J reps.

Rest 4:00.

Repeat 3 times. 

R3Z - Barbell

Mobility:

3 Rounds for Quality

  • Spiderman climb to Cossack squat x 5/leg
  • Pushups x 10
  • Exo-hinge x 10

Buy in:

7 min AMRAP

  • Muscle Clean x 5
  • Air Squat x 10
  • DU x 15

Goal - constant movement @70%.  A Pace that increases heart rate but DOES NOT require a break.

Rest 3:00

Work:

Clean Pull + Power Clean + Push Jerk

On :30 Intervals for 4 Minutes 

Rest 1:00

Power Clean + Front Squat  + Push Jerk

On :30 Intervals for 4 Minutes

Rest 1:00

Power Clean + Push Jerk + Split Jerk

On :30 Intervals for 4:00

Rest 1:00

4 Minutes to Establish 1RM Clean & Jerk 

Rest 1:00

12 Minute AMRAP

3 C&J

3 T2B

6 C&J

6 T2B

  • Keep Counting by 3’s
  • 135 men/ 95 women

Competition Prep

Mobility:

Choice ~8 minutes

Buy in:

6 Rounds on :90 intervals Progressive

High Hang Snatch x 3 + OHS x 3

Work:

10 Minutes to Establish Max Double Snatch

Then:

OHS

8 Minutes to Establish Max Double

Cash out:

8 Rounds for time

1 Power Snatch @70%

1 Wall Walk

40 Double Unders

Barbell Basics

Clang ‘n Bang

On :15 intervals for 4 Minutes

PC+HPC+PJ Light Weight

Rest 1:00

On :20 Intervals for 4 Minutes

PC+HPC+PJ Moderate Weight

Rest 1:00

On :30 Intervals for 4 Minutes

PC+HPC+PJ Moderate/Heavy Weight

Conditioning

EMOM x 24

C2 15/12 kcal

KB Snatch 10/10

Back Stride Lunge 5/5

Burpee to touch x 7-10

Strict Pullup x 5-10

Hang Clean (full) x 5

Friday Challenge!

You’re Basic!

5 Rounds for time:

5 Power Cleans

5 Back Squats

5 Strict Pullups

5 Bench Presses

Load:

Big Dog - Bodyweight

Mortal - 80% of Bodyweight

Buttercup - 60% of Bodyweight

R3Z Bodyweight

Buy in:

7 Minute AMRAP

Scorpion Kick x 5/leg

Lunge with rotation x5/leg

Walkout Pushups x 5

Then:

15 Minutes

Double Under Practice

Work:

1:5:1

Wall Walk

Rounds of Cindy

Double Unders x 10

  • Build Pyramid - rep rounds 1 up to 5 then back down
  • DUs are Round multiplied by 10 so it is 10/20/30/40/50/40/30/20/10
  • Time cap 30 minutes.  Score = Total DUs completed.

Competition Prep WOD

Mobility:

Banded Distraction to open shoulder

Shoulder Dislocates

Sotts Press

Work:

3 4 Minute EMOM/1 min rest between

EMOM x 4

TnG Push Press x 10 @60% of 2rm established last week

Rest 1:00

EMOM x 4

TnG Push Press x 7 @70% of 2rm established last week

Rest 1:00

EMOM x 4

TnG Push Press x 5 @80% of 2rm established last week

Conditioning:

3 Rounds/Rest 7:00 between Rounds

3 Minute AMRAP

60 DUs

30 Am. Style Swings (24kg/16kg)

Thrusters (95lb/65lb) as many reps as possible in remaining time

Score = number of thrusters completed each round.

R3Z Kettlebell

Mobility:

12 Minutes - Pick 3-4 movements to get ready

Couch Stretch

Banded Distraction for Shoulders

Deadbug

Shoulder Dislocates

Deep Squat Positioning\

Foam Roll

Work:

Deep 6

20 Minutes to Accumulate as Many QUALITY rounds as possible.

Then:

With Partner:

Double KB Complex

{Squat + Press L + Squat + Press R + Squat + Press} x 2

Strict Pull ups x 7

20 Minutes to Accumulate as Many QUALITY rounds as possible.

Cash Out:

100 KB Snatches FOR TIME

Competition Prep

Warmup:

Standard Barbell Warmup

Olympic:

12 Minutes to Establish heavy Single

1-stop Clean & Jerk

- Pause for 2 count just above knee

Work:

5 Minute AMRAP

5 Front Squats @185/135

5 Burpees

5 BJSD 30/24

Then:

15-10-5-10-15

Double KB

Swing

Squat

Renegade Row

Competition Prep WOD

Mobility:

Take 15 minutes to get warmed up and work to a moderate snatch

Work:

5-4-3-2-1

Snatch (full) @80kg

Wall Walk

Double Under x 10

  • Full Snatch = with a squat
  • DUx10 means 10 x round so it is 50/40/30/20/10
  • Grinder Pace

Then:

5-4-3-2-1

Clean (full) @95kg

Weighted Chin up @24kg

C2 Cal x 10

  • Full Clean = with a squat
  • C2 is 10 x round so it is 50/40/30/20/10
  • Grinder Pace