Competition WODs

5 Rep Max Cycle

Monday 9/10/18

Squat Snatch TnG
1X3 @70% of 5RM
1X3 @75%
1X3 @80%
1X3 @85%
1X3 @90%

Back Squat
6 Reps @ 70% OF 1RM
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
All Sets completed On the 2:00

Conditioning
3 Rounds For Time:
50 Air Squats
35 Kettlebell Swings (53/35)
400m Run
Wearing a Weight Vest (20/14)

Ring Muscle Ups:
4×60% unbroken
rest :60 between sets

Tuesday 9/11/18

Squat Clean & Split Jerk
2+1 @60% of 1RM
2+1 @70%
2+1 @75%
2+1 @80%
2+1 @85%

Handstand Push-ups
2 Rounds:
55% of Max Unbroken Handstand Push-ups
45% of Max Unbroken Handstand Push-ups
35% of Max Unbroken Handstand Push-ups

“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Wednesday 9/12/18

10min EMOM (power or squat)
Minutes 1-5: 4 Snatches @80% of 5RM
Minutes 6-10: 6 Clean and Jerks @80% of 5RM

For Time:
3 Rounds Bergeron Beep Test
100ft Handstand walk
3 Rounds Bergeron Beep Test
100ft Handstand walk
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Friday 9/14/18

Front Squat
3X8 @80% of 5RM

Shoulder Press: 2X3@70%, @ 1RM
2X2@80%,
3X1@90%

Alternating On the Minute x 10 (5 Rounds):
Even Minutes: 1 Bar Muscle-ups, 2 Toes to Bar, 1 Bar Muscle-up, 2 Toes to Bar, 1 Bar Muscle-up
Odd Minutes: 6 Dumbbell Power Snatches (100/70)

”Captain Insano”
3 Rounds For Time:
20 Deadlifts (245/165)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (60’s/40’s)
15/10 Calorie Assault Bike

Saturday 9/15/18

For Time:
30 Clean and Jerks (205/145)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Barbell-Facing Burpees

Monday 9/17/18

Back Squat
3X8 @80% of 5RM

Power Snatch TnG
1X3 @70% of 5RM
1X3 @75%
1X3 @80%
1X3 @85%
3X3 @90%

30 Ring MU for time: 10min Cap
EMOM do 5 TTB *Start with Ring MU

For Time:
30-20-10
One-Arm Dumbbell Hang Clean and Jerks (50/35)
*Switch Arms Every 5 Reps
Calorie Assault Bike

Tuesday 9/18/18

Power Clean TnG
1X3 @70% of 5RM
1X3 @75%
1X3 @80%
1X3 @85%
3X3 @90%

Dumbbell Push Press
3X5 @70’s/50’s

For Time:
21-15-9
Back Squats @ 75% of 1RM
Handstand Push-ups

Every 2:00 for 5 Rounds:
200 Meter Row
15 Toes to Bar

Wednesday 9/19/18

Back Squat
1×7 @ 70% of 1RM
1×5 @ 75%
3×3 @ 80%

Push Press
4×6 @ 80% of 5RM S2O

Deadlift
3×15 @ 55% of 1RM

Accessory Work
3 Rounds Not For Time:
10 Dumbbell Bench Press 70/55
10 1-Arm DB Row
rest as needed between

Stamina Conditioning
On the Minute x 10:
8 Burpee Box Jump Overs (24/20)

Friday 9/21/18

Power Clean + Split Jerk
3+1 @60% of 1RM
3+1 @65% of 1RM
3+1 @70% of 1RM
3+1 @75% of 1RM

10 Rounds:
5 Squat Cleans (135/95)
15 Cal Row
30 Double Unders
Rest 1:00 between rounds

Saturday 9/22/18

NOT For Time: *focus on technique and really using your hips, driving through your heels and knees out on the way up
10 Thrusters (135/95)
8 Thrusters (155/115)
6 Thrusters (185/135)
4 Thrusters (205/145)
2 Thrusters (225/155)

0:00 – 6:00
50 Cal Bike
Max Clean & Jerks (135/95) in time remaining
6:00 – 9:00
Rest
9:00 – 14:00
40 Cal bike
Max Power Snatch (135/95) in time remaining
14:00 – 17:00
Rest
and then at 17:00
30 Cal Bike for time

Monday 9/24/18

Back Squat:
1X8@70% of 5RM
1X8@75%
1X6@80%
1X6@85%

Power Snatch + Squat Snatch
1 Complex On the 2:00 x 5 Sets – 82% of 1RM

Pausing Snatch Pulls
7 Sets of 1 @ 90% of 1RM
Pause 2 Seconds at Knee Level then shrug high pull

“Lace Up”
For Time:
60 Dumbbell Snatches (50/35)
50 Wallballs (30/20)
40 Calorie Assault Bike
30 Burpee Box Jumps Overs (24/20)
20 Bar Muscle-ups

Tuesday 9/25/18

Deficit Handstand Push-ups 2-45’s
For Time (Including Rest):
15-12-9
Rest 2 minutes between sets

Conditioning
3 Rounds:
30/21 Calorie Assault Bike
100 Double-Unders
50′ Walking Lunge* (135/95)

Round 1 – Back Rack
Round 2 – Front Rack
Round 3 – Overhead

Wednesday 9/26/18

Power Snatch
1X3 60% 1RM Power Snatch
1X3 70%
1X3 80%
3X1 85%
3X1 90%
Conditioning
2 Rounds:
15 Thrusters, 95/65
1 Legless Rope Climb
500m Row
and then.
2 Rounds of:
6 Thrusters, 155/105
6 Muscle ups
500m Row

Friday 9/28/18

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

12 min AMRAP:
7 Alternating Dumbbell Snatches (70/50)
10 Calorie Bike
7 Burpee Box Jumps 30/24

Hang Squat Clean
On the 2:00 x 7:
10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

Saturday 9/29/18

Stamina Squat
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest

9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean
Bar Muscle-Up

3 sets for max reps in 3 minutes of:
Row 500 Meters
KB Swings 70/53 max effort
Rest 3 minutes between sets.