Workout of the Day

Sunday-Tuesday 171022-24 - Beginner

Programming note: we will run a condensed schedule this coming Saturday for the Halloween Throwdown and Party. Classes that morning will be All Levels.

Sunday 10/22 and Monday 10/23
Strength
Front Squat + Back Squat 4x(2+AMRAP at 30X0 tempo), increasing

Compare to last week, 10/15 and 10/16/17.

Conditioning
Every 4 minutes, complete 4 rounds of:
7 Front Squats (95/65)
7 Back Squats (95/65)
14 Box Jump Overs (20/24)

Tuesday 10/24
Strength
Muscle Clean + Strict Press + Push Press
4x(2+1+6), increasing

Compare to 10/19/17.

Core Conditioning
4 rounds, alternating between 4 movements, 20 seconds work/10 seconds rest:
Squat Plate Press Out (25/10)
Left Side Plank
Windshield Wipers
Right Side Plank

4 rounds, alternating between 4 movements, 20 seconds work/10 seconds rest:
Groiners
Arch Hold
Sit ups
Hollow Hold

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

Sunday-Tuesday 171022-24 - Experienced

Programming note: we will run a condensed schedule this coming Saturday for the Halloween Throwdown and Party. Classes that morning will be All Levels.

Sunday 10/22 and Monday 10/23
Strength
In 15-20 minutes, work up to a 1 RM Push Press.

Conditioning Retest
10 minute EMOM:
5 Thrusters (75/55)
5 Pull ups
5 Burpees

Compare to 9/18/17.

Every minute on the minute, complete one round of thrusters, pull ups and burpees. Rest the remainder of the minute. Can you finish all 10 rounds? Did you make it through all 10 rounds last time? If so, start at 6 reps per movement this time around. If you cannot complete the volume within the minute, drop a rep(s) on the next round.

Tuesday 10/24
Team Conditioning
“Unbroken”
32 minute AMRAP:
In teams of 3, one person at a time will complete a round as quickly as possible:
7 Hang Power Cleans (135/95)
14 American Kettlebell Swings (24/16)
21 Unbroken Double Unders

Ideally, all movements will be unbroken every round – scale and pace accordingly. You should have 1:3 work to rest depending on your team.

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

This Week's Specialty WODs

CFE
This workout is three rounds for max reps, rotating between three stations for 36 minutes (including rest).

Station 1
3 minute AMRAP:
15 Plate Ground to Overhead (45/25)
10 Burpees to a Plate

Rest 1 minute

Station 2
3 minute AMRAP:
15 Med Ball Cleans (20/14)
10 Pull ups (Advanced: Chest to Bar Pull ups or 5 Bar Muscle Ups)

Rest 1 minute

Station 3
3 minute AMRAP:
Row for Calories

Rest 1 minute

Functional Strength 
For time, in as few sets as possible:
100 Dumbbell or Kettlebell Push Press (50/35)

Every time you set the weights down 100 ft Sandbag or Farmers Carry.

OlyWOD
Wednesday 10/25
Tall Snatch
3×3
Hang Snatch Above Knee
3×3
Snatch
3×3
Back Squat
5×5

Sunday 10/29
Jerk with 5 second pause in split
10×1
Jerk Dip
5×3

Barbell Workouts 10/22 through 11/2

Cycle 20 Week 1
Weekly Quota:

60 minutes of Cardio
80 Back Extensions
80 Hanging Knee Raises (NOT toes-2-bar)
50/Leg Short Step Lunges (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
50 Ring Rows
50 High Box Jumps

Sunday 10/22
Blocks Above Knee, Snatch High Pull + Power Snatch
4×3 65%
Snatch Balance
5×5

Monday 10/23
Muscle Clean + Press
5×3
Deadlift to knee + Pull + Clean + Jerk
4x(1+1+1+1) 70%
Heel Elevated Squat
6×6 Start at 50% of Clean (round to nearest 0 or 5), add 2-5kg each set

Tuesday 10/24
Muscle Snatch + Snatch Balance
4x(3+3)
Hang Above Knee, High Pull + Snatch
4×3 70%
Push Press + Overhead Squat
5x(3+3)

Wednesday 10/25
Muscle Clean + Press
5×3
Clean + Jerk
4×3 70%
Heel Elevated Squat
6×6 Start at 50% of Clean (round to nearest 0 or 5), add 2-5kg each set

Thursday 10/26
Muscle Snatch + Power Snatch + Half Snatch + Snatch
7x(1+1+1+1)
Front Squat
5×5 – Start at 60% of Clean (round to nearest 0 or 5), add 5-10kg each set
Bench Press
5×5

Cycle 20 Week 2
Weekly Quota:

60 minutes of Cardio
80 Back Extensions
80 Hanging Knee Raises (NOT toes-2-bar)
50/Leg Short Step Lunges (with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
50 Ring Rows
50 High Box Jumps

Sunday 10/29
Deadlift to Knee + Clean + Jerk
3x(2+1+1) 70%
Romanian Deadlift
5×5 75% of Clean
Behind Neck Push Press + Overhead Squat
3x(3+3)

Monday 10/30
Muscle Snatch + Snatch Balance
4x(3+3)
Blocks Above Knee, Snatch
5×3 70%
Blocks Above Knee, Snatch High Pull
5×5 70%

Tuesday 10/31
Power Clean + Jerk
3×3 65%
Romanian Deadlift
5×5 75% of Clean
Front Squat
5×5 – Start at 60% of Clean (round to nearest 0 or 5), add 5-10kg each set

Wednesday 11/1
Power Snatch + Squat – pause 3 seconds
4x(3+1) 65%
Snatch Deadlift to Knee + 5 second hold
4×3 80%
Push Press + Overhead Squat
5x(3+3)

Thursday 11/2
Blocks Above Knee, Clean + Jerk
3×3 70%
Romanian Deadlift
5×5 75%
Bench Press
5×5