Workout of the Day


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Friday 7/22

Posted on July 21, 2016 at 11:05 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00


Sunday:

Yoga @ 10:30

Open gym 11:30-1:00


Friday's WOD:

Front squat

5 RM, 2x5@85%


then


6 RFT:

10 Toes to bar

20 KB Swings

Run 200 m


Competitors:

OTM 15 minutes:

1 Clean and jerk @ 80-85%


4 Max unbroken sets of muscle-ups


Follow Daily WOD


Weightlifting:

Friday:

Hang clean (from knee)

5x3@75% (+5-10 lbs)


Jerk from rack

5x3@75%


RDL

4x8

Thursday 7/21

Posted on July 20, 2016 at 11:35 PM Comments comments (0)


Open gym

6-10 am

2-8 pm


Rise and Grind @ 6 am

Boxing @ 6 pm

No strongman class this week!  It will be back next week!


Weightlifting:

OTM 15 minutes:

1 Power clean + 1 Push press

*Build to the heaviest set possible


Front squat

5x3@80-85%


Snatch deadlift

4x3@110% of snatch


Weighted pull-up

4x5

Wednesday 7/20

Posted on July 20, 2016 at 12:25 AM Comments comments (0)


WOD:

Kipping and butterfly pull-up progressions


Bench press

10 RM, 2x10@85%


then


12 min AMRAP:

5 Pull-ups (Competitors: 5 Chest to bar pull-ups)

5 Burpees

25 Double unders


Competitors:


Clean pull

5x3@100%


Follow daily WOD


Weightlifting:

Rest day


Tuesday 7/19

Posted on July 18, 2016 at 10:50 PM Comments comments (0)


WOD:

OTM 15 minutes:

1 Power clean + 1 hang clean @75%+

*Start and finish heaving than last week.  Take the hang clean from the knee.


then


15 minute AMRAP:

1 Handstand push-up (Scale with strict press)

1 Deadlift

2 Handstand push-ups

2 Deadlifts

3 and 3, and so on...

*RX: 225/155; Comp:275/195


Competitors:

Hang snatch 

5x3@75%(5-10 lbs over last week)


Follow daily WOD


200 Double unders 


Weightlifting:

Hang Snatch

5x3@75% (+5-10 lbs)


Clean pull

6x3@100%


Jerk from rack or blocks (2 sec pause @ dip)

4x2@80% (+5-10 lbs over last week)


Bent-over row

4x5





Monday 7/18

Posted on July 17, 2016 at 6:40 PM Comments comments (0)


WOD:

Back squat

10 RM, 2x10@85%


Weighted pull-up

4x5


With a buddy:

4 RFT:

60 Calorie row or bike

60 Wall balls

60 Box jumps

*One buddy works at a time.  Split the work evenly.


Competitors:

OTM 15 minutes:

1 Clean-thruster

*Start around 60% of clean and work up to a heavy single in the last 3 minutes.


then


Follow daily WOD.


Weightlifting:

Back squat

-Build to a heavy set of 5


Snatch high pull

5x3@90%


Behind the neck push press

-Build to a heavy set of 5


RDL

4x5


Sunday 7/17

Posted on July 16, 2016 at 10:10 PM Comments comments (0)
No open gym today! Sorry for any inconvenience. Next Sunday there will be yoga at 10:30!

Friday 7/15

Posted on July 14, 2016 at 7:45 PM Comments comments (0)


Saturday:

Open gym

9-12


WOD@10:00


Sunday:

Closed


Friday's WOD:

Front squat

-Build to a heavy set of 5


then


3 RFT:

20 burpees

Run 400 m


Competitors:

Clean pull

4x5@95%


Follow daily WOD


then


4 rounds not for time:

60 Double unders

30 ft. handstand walk


Weightlifting:

Hang clean

5x3@75%


Jerk from rack

5x3@75%


RDL

4x8




Thursday 7/15

Posted on July 14, 2016 at 7:25 AM Comments comments (0)


Open gym

6-10 am

2-8 pm


Rise and Grind @ 6 am

Boxing @ 6 pm

Strongman @ 7pm


Weightlifting:

Front squat

5x3@80-85%


Snatch deadlift

-Build to a heavy triple


Push press

-Build to a heavy set of 5


Ring dip

4x max reps

Wednesday 7/13

Posted on July 13, 2016 at 12:20 AM Comments comments (0)


WOD:


20 minutes:

Muscle-up skill work


then


Bench press

10 RM, 2x10@85%


then


5 rounds not for time:

10 KB Swings

15 Ab wheel roll outs

30 Double unders


Competitors:

Hang snatch (from knee)

5x2@80-85%


4 max sets of unbroken muscle-ups


Follow daily WOD


Weightlifting:


Rest day


Tuesday 7/12

Posted on July 11, 2016 at 11:25 PM Comments comments (0)


WOD:

OTM 15 minutes:

1 Power clean + 1 Hang clean @ 75%+


then


"Heavy Jackie"

1000 m Row

50 Thrusters 95/65

30 Pull-ups


Competitors:

Snatch pull

4x3@100%


Follow Daily WOD

*Do Jackie with chest to bar pull-ups.


Weightlifting:

Hang snatch (from knee)

5x3@75%


Clean pull

6x3@100%


Jerk from rack or blocks (2 sec pause @ dip)

4x2@80%


Weighted pull-up

4x5


Monday 7/11

Posted on July 10, 2016 at 7:00 PM Comments comments (0)


WOD:

Back squat

-Establish a 10 RM


Weighted pull-up

4x5

(Work these in between sets of back squats)


then


30-20-15-10

DB Snatch 50/30 (30 each arm, 20 each arm, etc.)

Push-up




Competitors:

OTM 15 minutes:

1 Clean-thruster

*Start around 60% of clean and work up to a heavy single in the last 3 minutes.


Back squat

Establish a 10 RM


then


30-20-15-10

DB Snatch 50/30 (30 each arm, 20 each arm, etc)

20-15-10-5

Ring dip


Weightlifting:

Snatch high pull

5x3@90%


Back squat

4x6 (+5-10 lbs over last week)


Behind the neck push press

4x6 (+5-10 lbs over last week)


RDL

4x6@80% of clean








Friday 7/8

Posted on July 8, 2016 at 1:05 AM Comments comments (0)



Saturday:

Open gym 9-12

WOD @ 10:00


Sunday:

Open gym 11-1


Friday's WOD:

Overhead squat (2 sec pause in bottom)

-Work up slowly to a heavy double; focus on depth and position


then


"Grace"

30 Clean and jerks (any variation) 135/95 (Comp: 165/115

Run 800 m

50 Wall balls


*Record your Grace time and your total time.


Competitors:

Clean and jerk

-Build to a heavy single

*Follow daily WOD


Weightlifting:

Friday:  rest day

Thursday 7/7

Posted on July 6, 2016 at 10:50 PM Comments comments (0)


Open gym 
6-10 am
2-8 pm

Rise and Grind @ 6 am
Boxing @ 6 pm
Weightlifting @ 6 pm
Strongman @ 7 pm


Weightlifting:

Snatch pull
5x3@100%

Power snatch
6x2@75-80%

Bench press
4x5@90% of 5 RM

4 rounds:
Max reps inverted rows
Farmer's carry down and back


Wednesday 7/6

Posted on July 6, 2016 at 12:15 AM Comments comments (0)


WOD:

*Tonight for the 4:00 and 5:30 class, we will have Alex, a gymnastics coach, leading skill work in handstands and handstand walks.  If you are still working on getting your first handstand or learning to walk on your hands, this would be a great time to attend classs!


Handstand progressions and handstand walk progressions

-30 minutes


then


"Dumb Fran"

21-15-9

Dumbell thruster 50/30

Pull-up


Competitors:

Front squat

5x3@75% 

*One set every 2 minutes


*Follow daily WOD.  If you can't make it to the 4 or 5:30 class, practice handstand walking.  Attempt a 40 ft unbroken walk.


Weightlifting:

Muscle snatch

-Build to a heavy set of 3


Every 90 seconds for 10 rounds:

2 Power cleans + 1 jerk (any style) @ 75%


Clean deadlift

-Build to a heavy set of 5


4 rounds:

8 RDLs@80% of clean

5 Box jumps




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