Workout of the Day


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Monday 7/6

Posted on July 5, 2015 at 9:45 PM Comments comments (0)


It's a new week and the start of a new training cycle!  Be conservative with your weights this week, as you will be building on them over the next few weeks.  This is the time to iron out any flaws you have in your movement, not the time to see how heavy you can go.  This is where you build your foundation!  We will be hitting a few benchmark WODs this week, so be sure to record your score...

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Friday 7/3

Posted on July 2, 2015 at 11:35 PM Comments comments (0)


We will be closed Saturday.  Enjoy your Independence Day!


Friday:

No 6 or 7 pm class today.


"Tillman"

7 rounds for time:

7 Deadlifts 315/225 (Scale with 65%)

Run 200 yards (4 x 50 yards)

15 Pull-ups


Competition:

Snatch 1x1 @ 90%, then 2x3 @ 30# less than what you did for 90% - target a 5# increase each week


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Thursday 7/2

Posted on July 1, 2015 at 11:10 PM Comments comments (0)



Friday hours:

6, 7, 9, and 10 am; 4, 5 pm classes

*No 6 or 7 pm classes!



Saturday:

Closed.  Go celebrate America!



Thursday hours:

Open gym

7-11 am

2-8 pm


No Community WOD today!

Strong man class @ 7 pm


Weightlifting:

Overhead squat

6x2@ 85%+ of snatc...

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Wednesday 7/1

Posted on June 30, 2015 at 11:05 PM Comments comments (0)


WOD:

Every 90 seconds for 10 rounds:

2 Hang snatches (from mid thigh)


*Start at a moderate weight and work up as technique allows. Focus on consistency and proper positions.


then


"Karen"

150 Wall balls for time

*This should be an all-out, max effort!




Competition:

Snatch Pull + Power Snatch...

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Tuesday 6/30

Posted on June 30, 2015 at 12:35 AM Comments comments (0)


WOD:

Push press

5x5 (+5-10 lbs over last week)


then


6 rounds:

5 Ring dips (add weight if possible)

10 Inverted Rows (Set up as close to parallel to the floor as possible)

15 Hollow rocks


Competition:

Power Clean 5x1 @ 70% of 1 RM Clean and Jerk – target a 5# increase each week if work sets are below 100kg, t...

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Monday 6/29

Posted on June 28, 2015 at 8:45 PM Comments comments (0)



WOD:

Back squat

5x3 (+5-10 lbs over last week)


 

Weighted pull-up

4x2, 1 max set at bodyweight


21-15-9

Power clean and jerk @ 135/95 (Scale with 65% of best clean)

Toes to bar


Competition:

I've turned the competition programming over to Matt.  We've discussed it, and he has some great ideas on how t...

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Friday 6/26

Posted on June 25, 2015 at 11:30 PM Comments comments (0)


Saturday

Open gym:  9 am - noon

WOD @ 10:00 am

Strength @ 11:00 am


Friday's WOD:

Overhead squat

-Work up to a heavy single


then


Weighted pull-up

4x2; 1 set of max reps at bodyweight


then


4 rounds for time:

12 Power cleans @ 155/105 or 65%

Run 300 m


Com...

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Thursday 6/25

Posted on June 24, 2015 at 11:50 PM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm

Strongman @ 7 pm


Weightlifting:

Overhead squat

6x2@ ~85% of snatch

*3 sec pause in bottom


 

Pull-up

3-3-3-max reps at bodyweight


 

GHD Ext

4x10

 


Wednesday 6/24

Posted on June 23, 2015 at 10:35 PM Comments comments (0)




WOD:

Clean

-Build to a heavy single; if you feel good, go for a PR!


then


20-15-10-5

Thruster 95/65

Burpee


Comp:

Clean and jerk

-build to a heavy single


then


20-15-10-5

Thruster 95/65

Burpee


Spend 15 minutes working on bar muscle ups

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Tuesday 6/23

Posted on June 22, 2015 at 11:25 PM Comments comments (0)



WOD:

Push press

5x5 (+5-10 lbs over last week)


then


5 rounds:

50 ft Handstand walk  (Scale with 100 ft Overhead KB carry (KB in each hand))

10 Toes to bar (Scale with 15 hollow rocks)

30 KB Swings


then


Accumulate 2 minutes in any variation of L hold.


Comp:

Push press

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Monday 6/22

Posted on June 21, 2015 at 10:40 PM Comments comments (0)



WOD:

Back squat

5x3 (+5-10 lbs over last week)


Weighted pull-up

4x2, 1 max set at bodyweight


then


20 min AMRAP:

5 deadlifts 275/195

10 push-ups

15 Air squats


Competition:

Follow daily WOD


Weightlifting:

Hang snatch (from knee)

6x3@75-80%


...

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Friday 6/19

Posted on June 18, 2015 at 11:35 PM Comments comments (0)




Saturday:

Open gym 9-12

WOD @ 10:00

Strength @ 11:00



Friday's WOD:

OH Squat

6x2 (+5-10 lbs over last week)


 

Pull-up

4x2 weighted ; 1 set max reps at bodyweight


 

6 rounds for time:

10 front squats 185/125 or 70% of best front squat

10 HS push-ups (scale ...

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Thursday 6/18

Posted on June 17, 2015 at 11:55 PM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm


Strongman class @ 7 pm



Weightlifting:


Overhead squat

6x2@85% of snatch

*3 sec pause in bottom


 

Pull-up

3-3-3-max


 

GHD Ext

4x10

 


Wednesday 6/16

Posted on June 17, 2015 at 12:00 AM Comments comments (0)


WOD:

Clean
6x2 @ ~ 80%


then

For time:

Lunge 100 ft.

40 Single arm KB Push press (20 each arm) 53/35

Lunge 100 ft

40 pull-ups

Lunge 100 ft

40 Toes to bar

Lunge 100 ft

40 Single arm KB Push press (20 each arm) 53/35


Comp:

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