Workout of the Day

Monday 150831 - 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: 1000 m Row at 14-16 spm

A. Paused Clean Pull+Paused Clean+Front Squat 7x(1+1+1)

Pull the bar to below the knee position. Pause for 3 counts for both lifts. Work up to heaviest set for the day.

B. 2×2000 m Row
In each piece the first 1000m at 22 spm. Then 500m at 24 spm, 250m at 26 and 250m at 28. Partner up with someone and rest while they work.

End of class (if time permits): 2×1:00 minute Hands and feet hollow hold on floor, 4×20 second per leg hamstring stretch of choice, For 4:00, 0:20 s On/0:10 s Off Hollow Rocks

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)