Competition WODs

1 Rep Max Strength Cycle

Monday 6/10/19

Hang Power Clean
1X4 @60% of 1RM Power Clean
1X4 @65%
3X2 @70%

Power Clean
3X1 @75% of 1RM Power Clean
3X1 @80%

Not For Time:
5 Rope Climbs
10 Strict C2B
4 Rope Climbs
8 Strict C2B
3 Rope Climbs
6 Strict C2B

Tuesday 6/11/19

Front Squat
1X5 @77%
1X1 @83%
1X5 @77%
1X1 @85%
1X5 @77%/
1X1 @87%

5 min AMRAP:
30 Double Unders
9 Strict HSPU
5 min Rest
5 min AMRAP
6 Squat Snatch (95/65)
9 Chest to Bar Pull-Ups
5 min Rest
5 min AMRAP
12/9 Cal Bike
12ft Handstand Walk

Wednesday 6/12/19

Squat Snatch
4X1 @65%
4X1 @70%
4X1 @75%
3X1 @80%
3X1 @85%

Split Jerk
3X1 @70%
3X1 @75%
3X1 @80%
3X1 @85%

Friday 6/14/19

Squat Clean
3X1 @70%
3X1 @75%
3X1 @80%
3X1 @85%

Back Squat
1X4 @78%
1X1 @83%
1X4 @78%
1X1 @86%
1X4 @78%
1X1 @88%

5 Rounds, On the 5:00:
400 Meter Run
12 GHD Sit-Ups
21 Kettlebell Deadlifts (88’s/70’s)

Monday 6/17/19

Snatch
3X1 @60%
3X1 @70%
2X1 @75%
2X1 @80%
2X1 @85%

Front Squat
2X5 @60%
2X5 @70%
2X5 @75%
2X2 @80%
3X1 @85%

Death By Ring MU
*increase by 1 every minute

Tuesday 6/18/19

Shoulder Press
1X5 @60% of 1RM
1X5 @70%
1X3 @75%
1X2 @80%
3X1 @85%

Power Clean
1X3 60% 1RM Power Clean
1X3 70%
1X3 80%
3X1 85%
3X1 90%

Wednesday 6/19/19

Squat Clean + Front Squat + Split Jerk
1X1 70% of 1RM C&J
1X1 75%
2X1 80%
3X1 85%

Death By HSPU
*increase by 2 every minute

Friday 6/21/19

Power Snatch
1X3 60% 1RM Power Snatch
1X3 65%
1X3 70%
2X3 75%
2X3 80%

Back Squat
1X5 60%
1X5 65%
1X5 70%
3X5 75%

Death By TTB
*increase by 2 every minute

Monday 6/24/19

Squat Snatch From Blocks (Knee Level)
7 Sets of 2:
1×2 @ 60%
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%

Back Squat
1X4 @78%
1X1 @83%
1X4 @78%
1X1 @86%
1X4 @78%
1X1 @88%

Tuesday 6/25/19

Deadlift (On the 2:00)
5 Repetitions @ 80%
1 Repetition @ 86%
5 Repetitions @ 83%
1 Repetition @ 89%
5 Repetitions @ 86%
1 Repetition @ 92%

Strict Handstand Push-ups
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as needed

Wednesday 6/26/19

Power Clean + Squat Clean
2+2 @70% 1RM Clean
2+2 @75%
3X2+2 @80%

10min EMOM:
Odd: 7 Thrusters 135/95 you can squat clean thruster and does not have to be unbroken
Even: Rest

Friday 6/28/19

Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

Death By C2B Pullups
*increase by 2 every minute

Strength Capacity
3 Rounds:
1 minute Max Strict Press (1/2 Bodyweight)
1 minute Max Strict Pull-Ups
Rest 3:00 between rounds