Category Archives: WOD

Workout Of The Day

WEDNESDAY 6.29.2016

BARBELL STRONG

 

WEIGHTLIFTING

Snatch

2 sets of  3 reps @ 75%

3 Sets of 2 reps @ 75%

 

WEIGHTLIFTING

Snatch Pull

5 sets of 3 reps @ 95% of snatch

 

STRENGTH

Pause Back Squat

5 Sets of 4 reps @ 70%

 

 

METCON

 

Warm-up

Tabata Burpees

 

CONNECTIVITY

KB Sit Up

With KB held straight up, sit up ending with KB overhead.

 

CONNECTIVITY

Plate Twist

50 Reps

 

METCON

4 rounds of:

Row 300m

15 6″ Target Burpees

Rest 1:1

WOMEN’S LOCKER ROOM RENOVATIONS—-JULY 4th SCHEDULE

PLEASE MAKE SURE YOU REMOVE ALL BELONGINGS FROM THE LADIES LOCKER ROOM BY THIS FRIDAY NIGHT AS THE NEW LOCKERS ARE ARRIVING AND WILL BE INSTALLED OVER THE WEEKEND

AND YES, EVERYTHING NEEDS TO BE REMOVED

PLEASE CHECK THE SCHEDULE FOR JULY 4th HOURS

 

TUESDAY 6.28.2016

BARBELL STRONG

Warm-up

Snatch Warm Up

3 Rounds of 5 Reps each:

Hip Muscle Snatch

Behind Neck Snatch Grip Press

OHS

Heaving Snatch Balance

 

WEIGHTLIFTING

Snatch

3 @ 60%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 heavy single

 

Warm-up

Clean and Jerk Warm Up

3 Rounds of:

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

 

WEIGHTLIFTING

Clean and Jerk

3 @ 60%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 heavy single

 

 

METCON

Warm-up

Tabata Double Unders

8 Rounds of 20/10

 

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:45

 

MOBILITY

Deep Couch Stretch

Each Leg 2X for 0:30

 

CONNECTIVITY

Hollow hold on hands and feet

3 X 0:30/0:15

 

CONNECTIVITY

Pull-Up Pull-Overs

3 X 3

 

METCON

3 rounds for time of:

18 HSPU

9 Clean & Jerks 155/105

MONDAY 6.27.2016

BARBELL STRONG

WEIGHTLIFTING

Power Clean

5 sets of 2 reps at 70%

 

WEIGHTLIFTING

Snatch from below the knee

3 sets 2 reps @65%

2 sets 2 reps @70%

 

WEIGHTLIFTING

Snatch Grip Behind the Neck Press + OHS

3 Sets of: 3 Push Press + 2 OHS @ 75%

 

 

METCON

Warm-up

Turkish Get Up

3 Sets of 5 UNBROKEN reps each arm. Use a weight that allows for all 5 reps to be unbroken.

 

CONNECTIVITY

Arched Hollow Roll

50′ EACH direction

 

CONNECTIVITY

Kips on Bar

3 X 8

 

METCON

CrossFit Games Open 15.1

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

SATURDAY 6.25.2016

Warm-up

400m Run

warm up pace

 

 

MOBILITY

50′ Inch Worm

 

 

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

 

 

CONNECTIVITY

Pull-up Levers to Vertical

3 X 6

 

 

CONNECTIVITY

Hollow hold on hands and feet

3 X 0:30/0:15

 

 

WEIGHTLIFTING

Alternating Snatch/Box Jump EMOM

5 Hang Power Snatches – UB is the preference

10 Box Jumps 24/20″

Begin at 50% of 1RM Snatch and add load with each set

EMOM for 10 minutes

 

 

METCON

More than 10….. (Time)

Partner WOD

11 Rounds for time:

11 Burpees

11 Box Jumps

11 Wall Balls