Workout of the Day

Sunday-Tuesday 170723-25 - Beginner

Sunday 7/23 and Monday 7/24
Strength
Back Squat 5×5, increasing

Compare to 7/16 and 7/17/17.

Core Conditioning
4 Rounds of 20 seconds work/10 seconds rest:
Mountain Climbers
Plank Hold
Air Squats
Bottom of Squat Hold

4 Rounds of 20 seconds work/10 seconds rest:
Arch to Hollow (to the Right)
V-ups
Arch to Hollow (to the Left)
Windshield Wipers

Tuesday 7/25
Strength
Romanian Deadlift 4×8, increasing

Partner Conditioning
“Clogged Tailpipe”
21-15-9 reps for time of:
Thrusters (95/65)

“Resting“ Partner will hold two kettlebells (24/16) in the front rack position. Partner 1 must complete all of the 21 thrusters while partner 2 holds the kettlebells – then they switch. Partner 2 will complete 21 thrusters, while Partner 1 holds the kettlebells. Repeat for sets of 15 reps and 9 reps.

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

Sunday-Tuesday 170723-25 - Experienced

Sunday 7/23 and Monday 7/24
Strength
Every 2 minutes, for 6 sets:
3 Deadlifts, across (70% of 1 RM)

Partner Conditioning
18 minute AMRAP:
10 Strict Handstand Push ups
20 Alternating Dumbbell or Kettlebell Snatches (50/35 lb or 24/16 kg)
30 Russian Kettlebell Swings (32/24 kg)
40 Double Unders

Partition reps as desired with your partner.

Tuesday 7/25
Strength
Front Squat + Push Press + Split Jerk 5x(3+3+3), increasing from racks or blocks

Conditioning
5 rounds for time of:
3 Split Jerks (up to 85% of 1RM Jerk, from the floor)
6 Chest to Bar Pull ups
9 Hand Release Push ups

Note: We will be focusing on Split Jerks in the coming weeks.

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

This Week's Specialty WODs

CFE
Partner “Hansen”
30 minute AMRAP:
30 American Kettlebell Swings (24/16)
30 Burpees
30 Sit ups

Movements must be done in order, but reps can be partitioned as desired. One person working at a time.

Functional Strength
5 rounds of:
A1. 6-8 Bench Press, increasing
A2. 100 ft. Kettlebell Farmer’s Carry (AHAP)
Rest 2-3 minutes

Accessory
5 rounds of:
30 seconds Plank Up and Downs
30 seconds Rest

OlyWOD
Wednesday 7/19
Jerk with 5 second pause in split
5×1
Jerk
5×1
5×3 (light and technical focus)

Sunday 7/23
Clean
5×1 – 30 seconds between sets
5×1 – 30 seconds between sets
5×1 – 30 seconds between sets

Barbell Workouts 7/23 through 8/3

Cycle 18 Week 5
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5)
50 Good Mornings (50kg/40kg MAX)
100 Abz
50 Plate Pinch Tosses
60 HSPU or accumulate 7 minute HS Hold
60 Pullups/Ring Rows
50 minutes Cardio

Sunday 7/23
Mock Meet – YOU MUST PRE-REGISTER FOR THIS CLASS

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. It is a great opportunity to test yourself if you have been taking OlyWOD and Barbell. All are welcome to spectate.

If you have questions about the Mock Meet, please contact Coach Brian by email.

Monday 7/24
Muscle Snatch
5×3
12” Blocks or Floor, Snatch Pull + Snatch
1x(2+2) 65%, 1x(2+2) 70%, 1x(2+2) 75%, 5x(1+1) 80%
Snatch Balance
5×3

Tuesday 7/25
Clean + Jerk
1x(3+3) 50% 1x(3+3) 60%, 1x(3+3) 70%, 1x(2+1) 80%, 2x(2+1) 85%
Middle Grip Deadlift (based off Clean)
3×3 110%
Back Squat (based off Clean)
5×3 110%

Wednesday 7/26
Muscle Snatch
5×3
12” Blocks or Floor, Snatch Pull + Snatch
1x(2+2) 60%, 1x(2+2) 65%, 1x(3+1) 70%, 1x(3+1) 75%, 1x(3+1) 80%
Snatch Balance
5×3

Thursday 7/27
Thruster
5×3
Front Squat
3×3 (building to max), 3×3 (90% of today’s max)
Jerk
10×1

Cycle 18 Week 6
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5)
50 Plate Pinch Tosses
120 Back Extensions
100 Straight arm pulldowns
60 Dips/Pushups
100 Abz
50 minutes Cardio

Sunday 7/30
Snatch + Squat
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 65%, 1x(2+2) 70%, 1x(2+2) 75%
Jerk
7-10×1

Monday 7/31
Clean + Jerk
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 70%, 1x(2+1) 80%, 4x(2+1) 85%
Back Squat (based off Clean)
10×2 115%

Tuesday 8/1
Snatch + Snatch 1” off ground – 3sec pause
1x(2+1) 50%, 1x(2+1) 60%, 1x(2+1) 70%, 1x(2+1) 75%, 5x(1+1) 80-85%
Snatch Balance
5×3

Wednesday 8/2
Power Clean + Front Squat + Jerk
1x(2+2+1) 50%, 1x(2+2+1) 60%, 1x(1+2+1) 70%, 1x(1+2+1) 75%, 3x(1+2+1) 80%
Back Squat (based off Clean)
5×3 100%
Behind Neck Push Press
5×3

Thursday 8/3
Muscle Snatch
5×3
Snatch Pull
2×3 90%, 1×3 100%, 2×3 110%
Snatch Deadlift
3×3 120%
12” Blocks, Clean Pull
1×3 80%, 1×3 100%, 2×3 110%, 1×3 115%, 2×3 120%
12” Blocks, Clean Deadlift
3×3 130%