Workout of the Day

Monday 150706 - Competition

Barbell Warm up:
5 Muscle Snatches
5 Overhead Squats
5 Power Snatches (Hip)
5 Half Snatch (Above the Knee)
5 Snatches (Below the Knee)
5 Snatch Grip Push Press
5 Snatch Balance

1st round: 45/33, 2nd round: 75/53, 3rd round: 95/73

A. EMOM 8 minutes:
odd minutes – Men: 10-15 Strict Ring Dips/Ladies: 10-15 Bar Dips
even minutes – 4/arm Single Arm Kettlebell Overhead Squats

B. From the Hip Hang Snatch (70% Max)
Every 30 seconds x 12 minutes

C. Snatch Pulls 5×2 (100-105% Max)

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

This Week's Endurance WOD

4 Rounds:
40 seconds Kettlebell swings (24/16)
40 seconds Push ups
Rest 40 seconds
40 seconds Thrusters (45/33)
40 seconds Mountain Climbers
Rest 40 seconds

Rest 4 minutes

4 rounds:
40 seconds Sit ups
40 seconds Box Jumps with Step Down (24/20)
Rest 40 seconds
40 seconds Double Unders
40 seconds Burpees

Rest 40 seconds

This Week's Olympic Weightlifting WODs

Monday 7/6
A. Back Squat 3×3, 3×2
B. Clean Pull to Thigh + Clean Pull + Half Clean 7x(1+1+1)

Tuesday 7/7
A. Jerk from behind the neck + Jerk 4x(1+1)
B. Jerk with 5 second pause in receiving position 7×1

Wednesday 7/8
A. From High Blocks, Clean Pull + Clean + Front Squat 4x(1+1+1)
B. From Low Blocks, Clean Pull + Clean + Front Squat 4x(1+1+1)
C. From Floor, Clean Pull + Clean + Front Squat 4x(1+1+1)

Thursday 7/9
A. Muscle Snatch with high hips + Overhead Squat 3x(3+1)
B. Snatch with high hips 4×1
C. Snatch 5×1

Sunday 7/12
Front Squat 3×2, 3×1
Muscle Snatch + Good Morning Push Press + Overhead Squat 3×3+3+1
Snatch from Hip 5×1