Workout of the Day

Tuesday 150901 - Competition

Upcoming Schedule Change for Labor Day Weekend: There will only be one session on Friday at 5:30 PM for class and Sunday Class is cancelled. Please pre-register for classes accordingly.

Warm up as needed then,

A. Every minute, on the minute, for 12 minutes:
Minute 1 – 15-20 GHD Sit ups
Minute 2 – L-Sit Hang 30 seconds
Minute 3 – 15-20 GHD Back Extensions
Minute 4 – Pistols 6/leg

B. Bench Press 5×5

Work up to a tough set of five reps, increase each set.

C. For time, reps of:
25-20-15-10-5 Toes to Bar
5-4-3-2-1 Wall Walks

Click here for a preview of tomorrow’s Competition class.

This Week's Endurance WOD

2 rounds for total reps:
90 seconds Wall Balls (20/14)
30 seconds Rest
90 seconds Box Jumps with Step Down (24/20)
30 seconds Rest
90 seconds AbMat Sit ups
30 seconds Rest
90 seconds Double Unders
30 seconds Rest
90 seconds Hand Release Push ups
30 seconds Rest
90 seconds Ground to Overhead with Plate (45/25)
30 seconds Rest

This Week's Olympic Weightlifting WODs

Monday 8/31
Barbell Row + Muscle Clean + Front Squat + Push Press or Push Jerk x(3+3+1+3) (15 minutes)
Half Clean + Half Clean 1” off ground + Push Press or Push Jerk x(1+1+2) (15 minutes)
Mid-Grip Pull with high hips x3 (15 minutes)

Tuesday 9/1
Snatch Grip Row + Muscle Snatch + Overhead Squat x(3+3+1) (15 minutes)
Muscle Snatch + Overhead Squat x(1+1)
Snatch High Pull from hip + Snatch from hip x(3+1) (15 minutes)

Wednesday 9/2
Muscle Clean + Front Squat + Push Press or Push Jerk x(3+1+3) (15 minutes)
Clean + Jerk x(2+2) (15 minutes), x(1+1) (15 minutes)

Thursday 9/3
Snatch x2 (15 minutes)
Snatch Pull x3 (15 minutes)
Front Squat x2 (15 minutes)

Sunday 9/6
Clean into Jerk x1 (15 minutes)
Clean + Jerk x(1+1) (15 minutes)
Mid-Grip Pull with high hips x3 (15 minutes)