Workout of the Day


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Tuesday 7/26

Posted on July 25, 2016 at 9:40 PM Comments comments (0)


WOD:

OTM 15 minutes:

2 Cleans @75%+ (Build to a heavy double)


then


60 KB Swings

30 Pull-ups

Run 800 m

30 Pull-ups

60 KB Swings


Competitors:

Snatch pull

5x2@105%


OTM 15 minutes:

2 Clean and jerks @ 75%+


Follow Daily WOD

*Use 72/53 for KBS.


Weightl...

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Monday 7/25

Posted on July 25, 2016 at 12:55 AM Comments comments (0)


WOD:

Back squat

10 RM, 2x10@85%


then


15 minute AMRAP:

10 DB Snatches each arm (50/30)

15 Push-ups

30 Double unders


Competitors:

Snatch + Overhead squat

-Build to a heavy single


Follow daily WOD


Weightlifting:

Back squat

5 RM, 3x5@85%


Snatch pull

...
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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 ...

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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


Wei...

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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 ...

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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


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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...

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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 ...

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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


...
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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%

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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...

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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


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