ELITE COMPETITOR PROGRAM

Program Description

Warm-up:
3 Sets
5/5 Alternating pigeon 
5/5 Alternating Spiderman stretch
5/5 High kicks

Strength:
Back squat: Work up to a heavy single then
EMOM for 6:00 do 5 Back squats at 355/250#

Endurance: Bike
Hold 700 watts for 1 min
Rest 1:00
x 3

Recovery:
Hips and Hamstrings

Today is a Rest Day! 

Tomorrow Starts the new Monday-Friday training schedule! 

Here is Your Mobility

Today is an Active Recovery Day!

Get together with your coach and fellow competitors to discuss how the week went.

EMOM for 30-35 Minutes around the world:

Min 1-Rowing

Min 2- 1 Min plank

Min 3- Air Dyne

Min 4- Body Weight Lunges

Min 5- Single-Unders

Suggested Mobility

 

Warm-up:
5:00 of related tissue work, then 1 round of:
1/2 mile run at 60-70% pace
10/10 Lunge/twist
10/10 High kicks
10/10 Pike ups
15 Kip swings shoulders only

WOD: For time
50 Double-unders with Zeus rope
90’ Handstand walk
x 4

*Notes: If needed, break up the first two rounds of the handstand walk then try and knock out the full 90′
in the next two.

Strength:
Bench press: Work to a heavy single, no time cap

WOD: For time
10-9-8-7- 6-5- 4-3- 2-1
Bar muscle-ups
Bench press (225/155#)

*Notes: If needed, break up the even numbers into two sets.

Recovery:
Shoulders and Spine

Warm-Up:
3 Sets
200m Run
8 Inchworms
Touchdowns

WOD: Every 5:00
500 Row
25 Burpees
x 4

*Notes: Go about 90% on the row then sprint through the burpees for as much rest as possible before the next 5:00 hits.

Strength:
Front squat: 4 Sets of 3 Reps @ 85% of 1RM

WODFor Time
30 Calorie bike
40 GHD sit-ups
10 Dball cleans (100/70)

*Notes: Solid pace on the bike then go unbroken through the rest

Recovery:
Shoulders and Spine

Warm-up:
5:00 of related tissue work, then
2 Sets
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC Good Mornings
10/10 Star Lunge
10 Snatch Balance at 40-50% of 1 RM Snatch

WOD: Snatch Ladder From Regional Event
11:00 cap
185/135# for 10, you have till 2 min
205/145# for 8, you have until 4 min
225/155# for 6, you have until 6 min
245/165# for 4, you have until 8 min
265/175# for 2, you have until 11 min

Strength:
Power clean and jerk,
3 sets of 10 @ 75% of 1RM jerk
Rest 1 min between sets

Recovery:
Shoulders and Spine

Warm-up:
3 Sets
12/12 PVC Side Swings
12/12 Hip Circles
:30 Max Rep Jumping Jacks
12/12 Toe Touches

Strength:
Back squat: Complete 4 sets of 10 reps, work up in sets.
Last set should be a max set
10 Back extensions (65/50) barbell, hold last rep for max time or :30
x 3 sets

WOD: 16:00 Time Cap
1k Bike
100’ Handstand walk
10 Overhead squats (225/155#)
500 Meter row
50 Burpee box jump overs no touch (24″/20″)
5 Overhead squats (225/155#)

Notes: Depending on skill level, break up the handstand walk to where the shoulders aren’t crushed before the 100′. The box jump overs should be slow but unbroken. Rest as needed after the wod.

WOD: 6:00 Time Cap
21-15- 9 Thruster (95/65#)
3-2- 1 Legless rope climb

*Notes: This should be an unbroken sprint!

Recovery:
Low Back, Hips and Hamstrings

Warm-up
5:00 of related tissue work, then
10/10 Up and Over the Fence
20/20 PVC Side to Side Swing
20 PVC Good Mornings 
20 PVC Overhead Squats
20 PVC Pass Throughs

Mock Competition Day 

WOD 1: 
6:00 time cap
104 Wall ball (20/14#)
52 Pull-ups
Until 7:00 (1:00 between events)

WOD 2: 
10:00 cap
28 Pistols
15 Power cleans (115/75#)
x 4
Rest until 10:00 mark

WOD 3: 
16:00 cap
400 Meter run on true form
40 GHD sit-ups
7 Deadlifts (405/275#)

Suggested Recovery:
Low Back, Hips and Hamstrings

Today is a Rest Day! 

Tomorrow Starts the new Monday-Friday training schedule! 

Here is Your Mobility

Warm-up:
200 Row or run
10/10 Ankle roll outs
10 PVC overhead squats
10/10 High kicks
x 3

WOD: For time
Run 700 meters
20 Overhead squats (155/110#)
Run 700 meters
15 Overhead squats (185/135#)
Run 700 meters
10 Overhead squats (205/145#)
Run 700 meters
8 Overhead squats (225/155#)
Run 700 meters
6 Overhead squats (245/170#)
Run 700
4 Overhead squats (265/185#)
Run 700 meters
2 Overhead squats (285/200#)
Run 700 meters
1 Overhead squats (305/215#)
All from the floor

Recovery:
Shoulders and Hamstrings