Workout of the Day

Thursday 150723 – Competition

Barbell Warm up: 3 Muscle Snatches 3 Overhead Squats 3 Power Snatches (Hip) 3 Half Snatch (Above the Knee) 3 Snatches (Below the Knee) 3 Snatch Grip Push Press 3 Snatch Balance 1st round: 45/33, 2nd round: 75/53, 3rd round:… Read more »

Wednesday 150722 – Beginner

A. Strict Press 10×2 B. For total reps 2 minutes of Kettlebell Swings (24/16) 2 minutes Rest 1:30 minutes Kettlebells Swings (24/16) 1:30 minutes Rest 1 minute Kettlebell Swings (24/16) 1 minute Rest 30 seconds Kettlebell Swings (24/16)

Monday 150720 – Experienced

This month you will notice a slight variant on our Front Squat rep schemes. First, during the first peak WOD of the week (Sunday/Monday) your first squat exposure will now be a heavy double. We want everyone to work up… Read more »

Monday 150720 – Beginner

A. Exposure 11: 5×5 Back Squats (70% +45# of your 1 RM from 4/26 and 4/27) Note: you are completing 5 sets of 5 reps at the same weight (70%+45#) after you complete your warm up sets. B. 7 minute… Read more »