Workout of the Day

Sunday-Tuesday 170326-28 - Beginner

Sunday and Monday 3/26-27
Strength
20 RM Back Squat

Take as much time as you need to find your max for the day.

Accessory (optional, if time)
Accumulate up to 3 minutes in parallette L-Sit or Tuck Sit.

Tuesday 3/28
Strength
Romanian Deadlifts 5×5, increasing

Compare to 3/21/17.

Partner Conditioning
16 Minute AMRAP:
12 Wallballs (20/14)
10 Jump Switch Lunges (5/leg)
8 Hang Power Snatches (75/55)

Only one athlete working at a time, switch every round.

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

Sunday-Tuesday 170326-28 - Experienced

Sunday and Monday 3/26-27
Strength
Back Squat 3-5×1, increasing

Pause Front Squat 5×2, from the floor, increasing

Tempo: 33×1

How do you read tempo notation?
3 = 3 seconds to lower
3 = 3 seconds in the bottom of your squat
X = stand up from the bottom as quickly as possible (avoid “bouncing” out of your squat)
1 = 1 second pause at the top/start

Gymnastics Conditioning
“Durante’s Core”
5 rounds for time:
10 Hollow Rocks
10 V-ups
10 Tuck ups
10 second Hollow Hold

Rest 1 minute between rounds.

Tuesday 3/28
Strength
Push Press 5×3, increasing

Compare to 3/23/17

Conditioning
For Time:
75 American Kettlebell Swings (32/24)
50 Shoulder to Overhead (95/65)
25 Toes to Bar

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

This Week's Specialty WODs

CFE
Teams of 3
For time:
540 Calorie Row (Switch every 20 calories)

Every switch, there is a Cash In AND Buy Out of 4 Medball Cleans (25/16).

Time Cap: 40 minutes


Functional Strength

Axle Deadlifts 5×5
Dumbbell Z Press 3×10


OlyWOD

Wednesday 3/29
12” blocks, Snatch Pull + Snatch
7x(2+1)
Snatch Balance
4×3

Sunday 4/2
Jerk
3×3, 3×2, 3×1

Barbell Workouts Week of 3/26

Weekly Quota:
45 Seated Jumps (MAX reps per set 5; MINIMUM 2 minutes rest)
60 minutes Cardio
100 Russian Swings
100 Straight arm pulldowns
80 Dips/Pushups
100 Abz

Sunday 3/26
Mock Meet at Brooklyn Barbell; email Coach Brian if you are attending. There will be no 12pm class.

Monday 3/27
18” Blocks, Clean + Jerk
1x(2+1) 60%, 1x(2+1) 70%, 1x(2+1) 75%, 2x(2+1) 80%
12” Blocks or Floor, Clean + Jerk
1x(2+1) 70%, 1x(2+1) 75%, 2x(2+1) 80%, 2x(1+1) 85%
Clean Deadlift
1×3 80%, 1×3 100%, 1×3 110% 1×3 120%
Behind Neck Push Press
5×3

Tuesday 3/28
Muscle Snatch + Squat
5x(3+1)
Snatch
1×2 65%, 1×2 70%, 1×2 75%, 1×2 80%…
Snatch Pull
1×3 80%, 1×3 100%, 1×3 110%, 2×3 90%
Jerk
5×1

Wednesday 3/29
Barbell Row + Muscle Clean + Squat + Jerk
5x(3+3+1+3)
Deadlift to Knee + Power Clean + Jerk
1x(2+1+1) 60%, 1x(2+1+1) 65%, 3x(2+1+1) 70%
Clean Pull from Parallette/Bench
5×3 90%

Thursday 3/30
Muscle Snatch + Overhead Squat (3sec pause in squat)
3x(3+1)
Power Snatch + Overhead Squat (3sec pause in squat)
1x(2+1) 60%, 1x(2+1) 65%, 1x(1+1) 70%
Back Squat
5×5 or Front Squat 7×2 @ 90% of Clean
Behind Neck Press
3×5-7