Workout of the Day


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Thursday 7/30

Posted on July 29, 2015 at 11:40 PM Comments comments (0)


Open gym

7- 11 am

2-8 pm


Community WOD @ 6 pm

Strongman @ 7 pm


Weightlifting:

Back squat

5x3(+5-10)


 

Snatch push press

4x8@70-75% of snatch


 

Clean deadlift

5x3@105%

 


Wednesday 7/29

Posted on July 29, 2015 at 12:10 AM Comments comments (0)


WOD:

Back squat

5x3@85-90% of 3 RM from Friday


then


20-15-10-5

Deadlift 225/185

Single-arm KB push press 53/35

Run 300 m

*Do 20 each arm, 15 each arm, etc. Switch hands as needed within sets.



Competitors:


 

POWER SNATCH

4x3 at 75% of 1RM Snatch. Keep the weight consistent...

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Tuesday 7/28

Posted on July 27, 2015 at 10:55 PM Comments comments (0)


WOD:

Bench press

-Work up to a 3 RM


then


6 rounds:

5 Weighted push-ups

5 Ring pull-ups

10 Ab wheel roll-outs

15 KB Swings



Competitors:

4x2 at 75% of your 1RM Front Squat. Control the decent, pause for 3 seconds and explode up. Target 10# increase / week if work sets are above 120kg Target 5# increase / we...

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Monday 7/27

Posted on July 26, 2015 at 10:45 PM Comments comments (0)


WOD:

Practice kipping progressions for TTB


Overhead squat

-Work up gradually to a heavy single


then

 

Front Rack Walking Lunge (135/95...scale weight as needed)

2-4-6-8-10-12-14

Toes to bar

14-12-10-8-6-4-2

 



Competitors:

 

CLEAN + 2 FRONT SQUAT

4x1 at 70% of 1RM CJ. Ke...

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Friday 7/24

Posted on July 24, 2015 at 12:15 AM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00


Sunday: 

No open gym today.  Sorry guys!  We will be moving in the next few weeks.  Anyone who would like to help should come to the new location (1019 Market Street) Sunday at 11:30.  We can use all the help we can get!  Thanks!



Friday's WOD:


Back squat

...

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Thursday 7/23

Posted on July 22, 2015 at 11:55 PM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm...bring a friend!  It's free!

Strongman @ 7 pm


Weightlifting:

Back squat

5x3@85%


 

Clean deadlift

4x5@105%


 

Snatch PP + OHS

4x(1+3)@85%


 

4 rounds:

5 ring dips

5 L-...

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Wednesday 7/22

Posted on July 21, 2015 at 11:20 PM Comments comments (0)


WOD:

OTM 15 minutes:

1 Hang Snatch @ 75%+

*Work up in weight as positions and technique allow.  If you are new to snatching, keep it light and do 2 reps per minute.


For time:

 

20-15-10-5

Burpee Pull-up

Box jump



 

 

RDL

4x5 (+5-10 lbs)

 




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Tuesday 7/21

Posted on July 20, 2015 at 10:35 PM Comments comments (0)


WOD:

Bench press

4x5 @ 5-10 lbs over last week


then


10-9-8-7-6-5-4-3-2-1

Ring Dip

Inverted Row

Hollow rock


8 rounds of 20 seconds on / 10 seconds off

Assault bike



Competitors:

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

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Monday 7/20

Posted on July 19, 2015 at 10:20 PM Comments comments (0)


WOD:

Front squat

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



then


10 RFT:

5 Deadlifts @275/185

10 Wall balls



Competitors:

No Hook No Feet Snatch 5x1 @ 70% 1 RM – target a 5# increase each week


Clean from Blocks 4x2 @ 70% 1 RM Clean & Jerk – target a 5# increase each week


...

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Friday 7/17

Posted on July 17, 2015 at 12:40 AM Comments comments (0)


Saturday:

Open gym 9-12; WOD @ 10:00


Sunday:

Open gym 11-1


Friday's WOD:

Hang snatch (from knee)

10x2@75%+ (Work up to a heavy double as form allows)


then


15 minute AMRAP:

6 Ring dips

8 KB Snatches each arm (Scale with single-arm swings) 24/35

10 Box jumps 20/24




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Thursday 7/16

Posted on July 16, 2015 at 12:30 AM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm

Strongman @ 7 pm


Weightlifting:

Back squat

5x3@83%


 

Clean deadlift

4x5@100%


 

Snatch PP + OHS

4x(1+3)@83%


 

4 rounds:

5 ring dips

5 pull-ups

10 GHD extensions

 


...

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Wednesday 7/15

Posted on July 14, 2015 at 11:30 PM Comments comments (0)


WOD:


Back squat

4x5@85-90% of heaviest set of 5 from last week; focus on good position and speed



 

OTM 15 minutes:

1 Power clean

2 Front Squats

4 Burpees

*Use ~75% of clean



Competition:



Snatch Pull + Power Snatch + Hang Snatch 5x1 @ 60% 1 RM - target a 5#...

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Tuesday 7/14

Posted on July 13, 2015 at 11:45 PM Comments comments (0)


WOD:

Bench press

4x5@85% of 5 RM



 

OTM 20 min.:

Odd: 2-5 L pull-ups

Even: 2-5 HS push ups

*Scale the number based on your ability level.  Avoid reaching failure.


 

Farmer’s carry

2 x 300 m

Rest as needed between sets.  Set the weight down as few times as possible within each set. &...

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Monday 7/13

Posted on July 12, 2015 at 11:30 PM Comments comments (0)


WOD:

Front squat

5x3@90% of heaviest set of 3 from last Monday


RDL

4x5 (add 10 lbs from last Monday or use ~70% of clean)


then


10 rounds for time:

2 Snatch high pulls

3 Hang Power snatches

5 Toes to bar

Rest 30 seconds

*Use ~70% of heavy single snatch from Friday



Competit...

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