Workout of the Day

Sunday-Tuesday 180114-16 - Beginner

Sunday 1/14 and Monday 1/15 – All Levels
Skill
Snatch – Technical practice with PVC or Empty Bar

Strength
Experienced: Snatch Pulls 5×3, increasing
Beginner: Snatch Deadlift 5×3, increasing

Core Conditioning
4 rounds of 20 seconds work/10 seconds rest:
Medicine Ball Mountain Climbers
Plank Hold
Russian Twist with Mountain Climbers
Shoulder Taps (in Plank or Handstand)

4 rounds of 20 seconds work/10 seconds rest:
Side Plank Left
V-ups or Tuck ups
Side Plank Right
Jump Switch Lunges

Tuesday 1/16
Skill/Technique
Split Jerk + Front Squat

Partner Conditioning
A total of 10 rounds for time
3 Shoulder to Overhead (135/95), from the rack
6 Front Squats (135/95)
9 Hand Release Push ups
18 Double Unders*
Alternate rounds with your partner. Partner 2 can begin their round when partner 1 starts their double unders.

Click here for a preview of Thursday’s Beginner classes:

Sunday-Tuesday 180114-16 - Experienced

Sunday 1/14 and Monday 1/15 – All Levels
Skill
Snatch – Technical practice with PVC or Empty Bar

Strength
Experienced: Snatch Pulls 5×3, increasing
Beginner: Snatch Deadlift 5×3, increasing

Core Conditioning
4 rounds of 20 seconds work/10 seconds rest:
Medicine Ball Mountain Climbers
Plank Hold
Russian Twist with Mountain Climbers
Shoulder Taps (in Plank or Handstand)

4 rounds of 20 seconds work/10 seconds rest:
Side Plank Left
V-ups or Tuck ups
Side Plank Right
Jump Switch Lunges

Tuesday 1/16
Conditioning
3 minute AMRAP:
20 Handstand Push ups
10 Burpees over the Bar
5 Deadlifts (115/85)

Rest 3 minutes

3 minute AMRAP:
20 Deadlifts (115/85)
10 Burpees over the Bar
5 Handstand Push ups

Rest 3 minutes

3 minute AMRAP:
20 Handstand Push ups
10 Burpees over the Bar
5 Deadlifts (135/95)

Rest 3 minutes

3 minute AMRAP:
20 Deadlifts (135/95)
10 Burpees over the Bar
5 Handstand Push ups

Click here for a preview of Thursday’s Experienced classes:

Tuesday 180116 - Competition

Warm up
3 rounds of:
10 Weighted Calf Raises
10 Feet Together Hopping
Then….
5 minutes of Two Foot Single Unders, perform 10 Hollow Rocks every time you break.

A. In 10 minutes, find the heaviest complex of:
3 Hang Cleans+3 Front Squat+3 Shoulder to Overhead

In 7 minutes, find the heaviest complex of:
2 Hang Cleans+2 Front Squats+2 Shoulder to Overhead

In 5 minutes, find the heaviest complex of:
1 Hang Clean+1 Front Squat+1 Shoulder to Overhead

B. 5 rounds for times of:
12 Wall balls (20/14)
10 Handstand Push ups
8 Assault Bike Calories
Rest 2 minutes

Click here for a preview of Wednesday’s Competition classes.

Specialty WODs 1/14-1/21

CFE
Sunday 1/14 and Wednesday 1/17
“Pleasant Surprise”
For time:
100/80 Calorie Row
60 Box Jump Overs (24/20)
40/Arm Kettlebell Push Press (24/16)
20 Toes To Bar
100/80 Calories Row
Time cap: 30 minutes

Functional Strength
Axle Technique Day
Continental Clean 3×3 (65% or less)
Axle Deadlift 3×5 (70% across)
Axle Push Press 3×7 increasing, from the rack

OlyWOD
Wednesday 1/17
Clean + Front Squat
7x(1+2)
Clean Deadlift
3×10

Sunday 1/21
Power Jerk + Jerk
3x(2+2)
Jerk
5×3
Overhead Carries
5 Laps, AHAP

Barbell Workouts 1/7 through 1/18

Cycle 21 Week 1 (70-75%)
Weekly Quota:

75 minutes of Cardio
120 Back Extensions
120 Hanging Knee Raises (NOT toes-2-bar)
80/Leg Single Leg Work (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
100 Ring Rows/Pullups
100 High Box Jumps

Sunday 1/7; 65
Power Snatch + Snatch Push Press; 40
5x(3+5)
Snatch Pull; 15
3×5 80%
Front Squat – tempo 10-0-10-1; 10
10×1

Monday 1/8; 71
Barbell Row to Hip + Muscle Clean + Squat + Squat Jerk; 24
4x(3+1+1+1)
Power Clean + Squat Jerk; 12
3×2
Block or Floor Clean + Jerk; 20
5×2 70-75%
Clean Pull; 15
3×5 90%

Tuesday 1/9; 76
Block Snatch; 21
7×3 +1-5kg/rep; no more than 75% for final sets
Power Snatch + Snatch Push Press; 40
5x(3+5)
Back Squat – tempo 5051; 15
3×5 90%

Wednesday 1/10; 71
Barbell Row to Hip + Muscle Clean + Squat + Squat Jerk; 24
4x(3+1+1+1)
Power Clean + Squat Jerk; 12
3×2
Block or Floor Clean + Jerk; 20
5×2 70-75%…
Clean Pull; 15
3×5 90%

Thursday 1/11; 80
Barbell Row to Chest + Muscle Snatch + Squat; 20
4x(3+1+1)
Parallette Power Snatch; 25
5×5 50-60%
Parallette Snatch Pull; 10
2×5 100%
Front Squat + Jerk – 3 controlled bounces on the squat; 20
10x(1+1)

Total Reps: 363

Cycle 21 Week 2 (75-80%)
Weekly Quota:

75 minutes of Cardio
120 Back Extensions
120 Hanging Knee Raises (NOT toes-2-bar)
80/Leg Single Leg Work (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
100 Pushups/HSPU
100 High Box Jumps

Sunday 1/14; 50
Power Clean + Squat Jerk; 20
5×2
Clean Pull; 15
3×5 90%
Back Squat – tempo 3331; 15
3×5 75%

Monday 1/15; 62
Blocks or Floor, Snatch; 15
5×3 70-80%
Power Snatch + Snatch Push Press; 32
4x(3+5)
Back Squat – tempo 5051; 15
5×3 90-100%

Tuesday 1/16; 69
Barbell Row to Hip + Muscle Clean + Squat + Squat Jerk; 24
4x(3+1+1+1)
Blocks, Clean + Jerk; 30
5×3 +2-10kg/rep; no more than 75% on final sets
Clean Deadlift tempo – 5151; 15
5×3 80-90%

Wednesday 1/17; 65
Barbell Row to Chest + Muscle Snatch + Squat; 20
4x(3+1+1)
Parallette Power Snatch; 15
5×5 50-60%
Parallette Snatch Pull; 10
2×5 90-100%
Front Squat + Jerk – 3 second pause in squat; 20
10x(1+1)

Thursday 1/18; 60
Blocks or Floor, Clean + Jerk; 20
5×2 70-80%
Parallette Clean Pull; 15
3×5 90-100%
Bench Press; 25
5×5

Total Reps: 306