Competition WODs

We had a great 2018 Open Season, I am super proud of everyone’s performance. I am always bugging the athletes I do individualize programming to give me as much feedback as possible for every workout, skill work, % work, etc… There are a couple of reasons for the feedback but one of the important reasons is to make sure we getting the desired gains based off performance especially repeated performance.
The Open gives a mountain of feedback, we pretty much all know going into the Open what movements are our weakness and which one’s are our strengths. But the Open lets us know how weak or how strong these movements are compared to the rest of the World/region. It is good to not only look at your gains from last year but also look at your WOD’s from this year and which ones have the highest/lowest rankings. Once you see what WOD’s was your best and worst go over the movements in those particular WOD and make sure what you think is your strength/weaknesses line up with what the data says. Many times what we think is our weakness might not be such a weakness and sometimes there is a movement or movements you didn’t consider to be a strength or weakness but the data says otherwise.

We are going to be starting our 1RM Strength cycle, for the most part the volume is lower when compared to other cycles. So this is a great time to be working on skill work to not only improve weaknesses but to also fine tune your strengths. Skill work has to become a habit and the only way to make something a habit is to do it everyday. You should be doing at least 5-10 minutes of skill work at each training session (if you do two-a-days, 5-10 minutes in the morning and 5-10 minutes in the evening), you can do more than 5-10 minutes a day but do not spend more than 10 minutes on one particular movement.

My plan is to post the entire 3 week training cycle all together. This way you can plan out your skill work for the whole cycle and decide which day to do certain movements. Make sure to check back each day for the extra work in case I decided to make changes in the middle of the cycle.

2019 Open Season has officially started let’s get to work!!!!!!!

Monday 7/16/18

Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%

Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor. Drop the bar between reps

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

Tuesday 7/17/18

Squat Clean * the goal is to be able to constistantly hit a high %, only one attempt and if you miss or the rep was ugly stay at that weight for the next minute
18 min EMOM:
Min 1: 40# under pr
Min 2: 35# under pr
Min 3: 30# under pr
Min 4: 25# under pr
Min 5: 20# under pr
Min 6: rest
and then every 2 minutes
Min 8: 40# under pr
Min 10: 30# under pr
Min 12: 20# under pr
Min 14: 10# under pr
Min 16: 5# under pr
Min 18: PR Attempt

For Time:
1 Round of Helen
2 Rounds of Kelly
1 Round of Helen

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Bar Muscle-Ups
4 Rounds, Not For Time:
1:30 Slow Row
50% of Max Unbroken Bar Muscle-Up

Wednesday 7/18/18

Front Squat
9 Sets of 3:
Sets 1-3 – 75%
Sets 4-6 – 80%
Sets 7-9 – 85%
Rest 2:00 between sets.
Barbell Cycling
AMRAP 4:00:
9 Power Snatches (135/95)
12 Thrusters (135/95)
15 Power Cleans (135/95)
Time remaining: Max Overhead Squats (135/95)

Conditioning
3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (165/110), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (205/145), 4 Burpee Box Jump Overs (30/24)

Row Recovery
3,000m Easy Row

Friday 7/20/18

Power Snatch
1X3 60% 1RM Power Snatch
1X3 65%
1X3 70%
3X1 75%
3X1 80%
3X1 85%

Squat Clean + Front Squat +Split Jerk
1X1 60%
1X1 70%
1X1 75%
2X1 80%
3X1 85%

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

8min AMRAP Ascending Ladder by 3’s
3 Thrusters (115/80)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar

Saturday 7/21/18

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

3. Skills
3 Rounds, Not for Time:
2 Legless Rope Climbs
50′ Handstand Walk

Monday 7/23/18

“Van Damme”
For Time:
30 Snatches (135/95)
10 Ring Muscle-ups
30 Clean & Jerks (135/95)
10 Ring Muscle-ups
30 Thrusters (135/95)
10 Ring Muscle-ups

Odd-Object Conditioning
4 Rounds Not for time
100 meter Double KB Farmers carry 88/70
10 TTB

3. Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 21/18 Calories
Minute 4: Rest
Minute 5-6-7: 18/15 Calories
Minute 8: Rest
Minutes 9-10-11-12: 15/12 Calories

4. Midline
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off

Tuesday 7/24/18

Bike Conditioning
3 Rounds For Cals:
1:00 On, 1:00 Off
:45 On, :45 Off
:30 On, :30 Off

Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Rest as needed between sets.

Hang Squat Clean
Every 2 minutes for 18 minutes (9 rounds)
Rounds 1-3 – 3 Hang Squat Cleans
Rounds 4-6 – 2 Hang Squat Cleans
Rounds 7-9 – 1 Hang Squat Clean
Aim to build in each minute, reaching a heavy single for the day on Round 9. Not looking for max effort today.

Wednesday 7/25/18

Clean and Jerk Ladder
For Time: (20min Cap)
10 Reps (205/145)
8 Reps (225/155)
6 Reps (235/165)
4 Reps (255/175)
2 Reps (265/185)
Athlete’s choice on power/squat clean and as well as push/split jerk.

Back Squat
3 Sets of 10 (70%)

Conditioning
3 Rounds For Time:
15 Toes to Bar
12 Chest to Bar Pull-Ups
9 Hang Power Cleans (185/135)
100′ Kettlebell Weighted Walking Lunge 70/53

Friday 7/27/18

Snatch
1X3 @ 65%
1X3 @ 70%
1X2 @ 75%
1X2 @ 80%
1X1 @85%
3X1 @ 90%

Clean & Jerk
1X3 @ 65%
1X3 @ 70%
1X2 @ 75%
1X2 @ 80%
1X1 @85%
3X1 @ 90%

Back Squat
1X3 @ 83%
1X1 @ 86%
1X3 @ 83%
1X1 @ 88%
1X3 @ 83%
1X1 @ 90%

Row Recovery
3,000m Easy Row

Saturday 7/28/18

9min EMOM
3 Power Snatches + 3 OHS (155/115)
For Time:
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15 KB Swings
15 Goblet Squats
400 Meter Run
9 KB Swings
9 Goblet Squats

Monday 7/30/18

Hang Squat Snatch
Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch @50% of 1RM

then

7 Minutes to Build to Heavy Hang Squat Snatch

Overhead Squat
2 Sets of 10 @ 80% of 1RM Snatch

Ring Muscle-Ups
Alternating On the Minute x 10
Odd: Max Ring Muscle-ups in 30 Seconds
Even: 50 Double Unders

Conditioning
20min AMRAP:
21 Calorie Row
15 Chest to Bar Pull-Ups
9 Burpee Box Jumps (24/20)
6 Clean and Jerks (185/135)

Tuesday 7/31/18

Power Clean
1X3 @ 65% of 1RM Power Clean
1X3 @ 70%
1X2 @ 75%
1X2 @ 80%
1X1 @85%
3X1 @ 90%

Conditioning
4 min AMRAP:
3 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
and then….
Max Calorie Row in Time Remaining
rest 4 minutes
4 min AMRAP:
2 Rounds:
12 Deadlifts (155/115)
9 Hang Power Cleans (155/115)
6 Push Jerks (155/115)
and then….
Max Calorie Row in Time Remaining

Odd-Object Conditioning
For Time:
25 Dumbbell Burpee Box Step Overs
50 Cal Bike
25 Dumbbell Burpee Box Step Overs
Rx – 50’s/35’s to a 24″/20″ Box

Wednesday 8/1/18
Handstand Walk Practice
For Time (10 Minute Time Cap):
200’ Handstand Walk
Every 2 Minutes (Starting on the 0:00): 15/12 Calorie Assault Bike

Split Jerks
1X3 @ 65% of 1RM
1X3 @ 70%
1X2 @ 75%
1X2 @ 80%
1X1 @85%
3X1 @ 90%

Conditioning
3 Rounds For Time:
75 Double Unders
50 Air Squats
10 Deadlifts (225/155)

Aerobic Capacity + Midline
Not For Time:
3,000 Meter Row
Every 1,000 Meters, complete a :90 Second KB Hold (88/70) at chest level.

Friday 8/3/18

Squat Snatch
1X3 @ 65%
1X3 @ 70%
1X2 @ 75%
1X2 @ 80%
1X1 @85%
3X1 @ 90%

Back Squat
1X3 @ 83%
1X1 @ 86%
1X3 @ 83%
1X1 @ 88%
1X3 @ 83%
1X1 @ 90%

2. Conditioning
5 min AMRAP:
9 Kettlebell Swing (70/53)
9 Power Cleans (155/105)
18 Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Saturday 8/4/18

Snatch Complex
On the 2:00 x 6 Rounds:
Power Snatch
Overhead Squat
Low-Hang Squat Snatch
Build to a moderate loading for the day.

Pausing Snatch High Pulls
5 Sets of 2 Repetitions @ 75% of Today’s Complex
Bar starts on the ground. Pause for two seconds at knee, followed by an aggressive extension. Allow the elbows to bend high to the outside, bringing the bar to about chest level. Rest 1 minute between sets.

Conditioning
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (135/95)
800 Meter Run
10 Rope Climbs