Competition (04/13/15)

 In Competition

Regional Prep

If you’re able, split today’s training into an AM/PM session. You’ll see some repeats from last week. This is intentional. We’re focusing on practice, progression, and volume increase.


6min EMOM:
3 Deficit Jumps
step off of a 12″ box and jump immediately to as high a box as possible
*Try to Increase height by a couple inches compared to last week

8min EMOM:
3 Bar Facing Burpees + 4 Power Cleans (tap-n-go)
*Aim to use same weight as last Monday’s 10min EMOM

Front Squat
5×3 @ ~ 80-85% of 1RM
*Across. Aim for 5lbs heavier than last Monday


Tapout EMOM:
Odd: 20 Wall Balls (30/20)
Even: 14 T2B
*Keep moving until you can no longer complete the work within a minute. Stop if you make it to 20min. If you fail before 10min, turn it into a 10min AMRAP

10, 8, 6, 4, 2 of:
C&J (185, 130)
Bar MUs

5min R&R Row


Recent Posts
  • chris redden

    A. 30″ box and 4 25lb plates
    B. 165
    C. all at 225
    D. Did class Wod
    Ready for the new programming

  • Renee English

    A. 24″box w/a 45 & 25 plate
    B. 135
    C. 4×195, 1×200 (felt much better this week)
    D. 10min amrap: 3 rounds (20# is so horrible for me)
    E. 15:16 Rx
    F. Done

  • Stuart Stark

    A. 39″
    B. 155
    C. Worked on my front squat technique. 3×3 (4:10:1:1) #65

  • Matt McDonald

    C. all at 215.
    B. 165
    E. 14:42 scaled to 165lb. bar mups werent hard at all, but the whole workout was exhausting.
    F. ran a mile instead of row.