Workout of the Day

This Week's Specialty WODs

CFE
35 minute alternating EMOM:
Minute 1: Row for Calories
Minute 2: 2 Wall Walks
Minute 3: 6/Leg Med Ball Box Step Ups (Med Ball: 20/14 and Box: 24/20)
Minute 4: 6-10 Toes To Bar (Scaled: Hanging Knee Raises)
Minute 5: 12 Wallballs (BWOD: 20/14) (EWOD: 25/16)

Compare to 8/3/16 & 8/4/16.

Rowing Targets
Beginners: 14-17 Calories
Experienced: 17-20+ Calories

Functional Strength
4×10 Axle Deadlifts (Unbroken sets with Overhand Grip)
3×10 Front and Lateral Dumbbell Raises

OlyWOD
Wednesday 2/22
Jerk 10×1
Jerk Dip 5×3

Sunday 2/26
Staircase Clean 7 sets

Black Box Barbell Week of 2/26

Weekly Quota:
45 Seated Jumps (MAX reps 5; MINIMUM 2 minutes rest)
70 minutes Cardio
100 Back Extension
80 HSPU or accumulate 6 minute HS Hold
80 Pullups/Ring Rows
100 Abz

Sunday 2/26
Mock Meet
If you have not attended OlyWOD or Black Box Barbell classes regularly for the past several weeks, it is recommended that you do not attend this session. This will be a longer event (2 hours+) dedicated to establishing a Total (sum of best Snatch and best Clean + Jerk in 3 attempts) and treated as if it were a weightlifting competition. The Monthly Mock meets are designed to replicate the pacing and variables of an actual weightlifting competition so that members are prepared to compete in outside events. This is not an Open Gym session nor is it for the occasional attendee/drop in. All members are welcome to spectate.

It is important to sign up beforehand to reserve a spot. If you have questions about the Mock Meet, please contact Coach Brian.

Monday 2/27
18” Blocks, Clean + Jerk
2x(2+1) 60%, 1x(2+1) 65%, 2x(2+1) 70%
12” Blocks, Clean + Jerk
2x(2+1) 65%, 1x(2+1) 70%, 2x(2+1) 75%
Clean Pull
1×3 70%
Clean + Jerk
1x(1+1) 70%, 1x(1+1) 75%, 3x(1+1) 80%

Tuesday 2/28
Tall Snatch
3×3 20-40kg
Above Knee Hang Snatch
3×3 60%
Snatch
1×3 65%, 1×3 70%, 1×3 75% …
Snatch Hold at Knee
3×15 seconds 95%
Snatch Balance
3×3

Wednesday 3/1
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
1×3 90%, 1×3 100%, 3×3 110%

Thursday 3/2
Muscle Snatch + Overhead Squat (3sec pause in squat)
3x(3+1) 25-45kg
Power Snatch + Overhead Squat (3sec pause in squat)
2x(2+1) 60%, 1x(2+1) 65%, 2x(2+1) 70%
Back Squat
5×5
Behind Neck Press
3×8-12 20-40kg