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WOD
[A] For time:
50 Wall Balls, 20/14 lbs
10 Kettlebell Swings, 24/16 kg
40 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 24/16 kg
30 Wall Balls, 20/14 lbs
30 Kettlebell Swings, 24/16 kg
20 Wall Balls, 20/14 lbs
40 Kettlebell Swings, 24/16 kg
10 Wall Balls, 20/14 lbs
50 Kettlebell Swings, 24/16 kg
[COMPETITION TRAINING]
No extra training. Rest & recover.
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WOD
[A] Shoulder Press 1-1-1-1-1
[B] Push Press 3-3-3-3-3
[C] Push Jerk 5-5-5-5-5
[COMPETITION TRAINING]
[D] Each for time:
Farmers Carry: 5x 15 m
For max load. Rest as needed between efforts.
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WOD
[A] “Grace”
For time:
30 Clean & Jerks 62kg (42kg)
[COMPETITION TRAINING]
[B] Each for time:
Run: 3x 800 m
Rest 2 mins between efforts.
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WOD
[A] Front Squat 3-3-3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
[B] Tabata Push-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
[COMPETITION TRAINING]
[C] Row 2000m
This is an all out effort for time.
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WOD
[A] 5 rounds for time of:
15 Hang Power Snatches 42kg (30kg)
Run 400 m
[COMPETITION TRAINING]
[B] Weighted Pull-up 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
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WOD
[A] Complete as many rounds as possible in 15 mins of:
2 Muscle-ups
8 Dumbbell Thrusters, 20/15 kg
16 Overhead Plate Lunges, 20/15 kg
[COMPETITION TRAINING]
[B] Bench Press 5×5
Use the same weight for each set.
Rest 2 mins between sets.
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WOD
[A] “The Ghost”
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
[COMPETITION TRAINING]
No Extra Training, rest & recover.
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WOD
[A] Clean & Jerk
2-2-2-2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
[COMPETITION TRAINING]
[B] Handstand Walk 100 m
This is an all out effort for time.
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WOD
[A] 3 rounds for time of:
Run, 400 m
20 Kettlebell Swings, 24/16 kg
30 Push-ups
[COMPETITION TRAINING]
[B] Death By Burpee Muscle Up
With a continuously running clock perform:
1 Burpee Muscle Up in the first 1 min,
2 Burpee Muscle Ups in the second 1 min
3 Burpee Muscle Ups in the third 1 min
…
Continuing this for as long as you are able.
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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