Workout of the Day

Upcoming Events and News:

  • Please check out Zen Planner for all of our holiday schedule changes. We are running a reduced class schedule on Thursday with an extra special All Levels workout – “Turducken”. Come hang out at the box with us before enjoying your turkey dinner!
  • Want to improve your handstand? Check out our next How To on Handstands, Sunday 12/2/18 at Upper West Side. Reservations open on Sunday 11/25/18. Find out more HERE!
  • Save the Date for the December Out-Fit WOD – Sunday 12/9/18 at 28th st

Beyond the WhiteboardBeginner ‎/ Experienced
___________________________________________________
Some of our favorite reads this week:
Whoa, Whoa, Whoa. Leggings That Cost $300?
The case against carbohydrates gets stronger
If USA Gymnastics Dies, What Takes Its Place?

Tuesday 181120 - Competition

Warm up
3 rounds:
5/arm Thoracic Rotations
5 Yoga Push Ups

A. Single Arm Shoulder Press 3×8/arm (100% 10 RM), rest 45 seconds between arms

B1. Dumbbell Bench Press 5×10, increasing
B2. Ring Push Ups 5×10

C1. Banded Pushdowns 5×10
C2. Banded Pulldowns 5×10

D. 3 rounds:
1 minute Assault Bike (calories)
1 minute Rest
1 minute to complete 20 GHD Sit Ups
1 minute Rest
1 minute Row (calories)
1 minute Rest
1 minute Box Jumps (24/20)
1 minute Rest

Click here for a preview of Wednesday’s Competition classes.

Specialty WODs 11/18-11/25

CFE
Sunday 11/18
“Jack Rafter”
For time:
100 Double Unders
75 American Kettlebell Swings (24/16)
2,000/1,750 m Row
75 American Kettlebell Swings (24/16)
100 Double Unders

Wednesday 11/21
“Kilowatt”
Complete every 5 minutes for 6 rounds:
45 seconds Medicine Ball Foot Taps
8/leg Goblet Reverse Lunges (24/16)
8/arm Kettlebell Push Press (24/16)
10 Sit Ups (Rx+ weighted sit up with medicine ball)

Functional Strength
Sunday 11/18
A. Farmer’s Handle Deficit Deadlifts 5×7 (70% of 3 RM Deadlift)

B. For time: 150 Kettlebell Swings (32/24 kg)
*Every 30 swings, perform a 100 ft Sandbag Carry.

OlyWOD
Sunday 11/18
Jerk Behind the Neck + Jerk
5x(2+1)

Jerk
5×2

Wednesday 11/21
Tall Snatch
3×3

Snatch Above Knee
3×3

Snatch Below Knee
3×3

Snatch
3×3

Sunday 11/25
Tall Clean
3×3

Clean Above the Knee
3×3

Clean Below the Knee
3×3

Clean
3×3

Barbell 11/11 through 11/21

Cycle 28 Week 0; 207
Weekly Quota

75 minutes of Cardio
4×4 Jumping Overhead Squats every practice
Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 11/11
No Practice; Kilos & Giving Competition at Brooklyn Barbell

Monday 11/12; 71
Squat; 16
X/3×5
X/1×1
Clean into Jerk; 10
50-70%/1×5
Clean + Jerk; 10
75%/1+1×5
Deadlift; 4
80%/1, 90%/1, 100%/1, 110%/1
Deadlift + (Power) Snatch; 15
50-65%/2+1×5
Behind Neck Press; 16
light/4×4

Tuesday 11/13; 62
Tall Snatch or High Hang Snatch; 12
X/4×3
Snatch; 14
60-65%/3×3
70-75%/1×5
Snatch Deadlift; 4
80%/1, 90%/1, 100%/1, 110%/1
Thruster; 9
50-60%/3×3
Front Squat + Jerk; 20
70-80%/3+1×5
Front Squat; 3
X/1×3

Wednesday 11/14; 74
(Power) Clean + Push Press + Jerk; 21
50-60%/1+1+1×7
(Power) Snatch + Overhead Squat; 21
50-60%/2+1×7
Romanian Deadlift; 16
80%/4×4
Behind Neck Press; 16
light/4×4

Thursday 11/15;
Snatch;
35 minutes of practice
Jerk;
35 minutes of practice
Squat; 16
X/3×5
X/1×1

Cycle 28 Week 1; 207
Weekly Quota

75 minutes of Cardio
4×4 Jumping Overhead Squats every practice
Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 11/18; 43
Snatch + Low Hang Snatch; 15
50-65%/1+2×5
Snatch; 3
70%/1×3
Front Squat + Jerk; 25
60-75%/4+1×5

Monday 11/19; 89
Squat; 16
X/3×5
X/1×1
Muscle Clean + Squat + Push Press + Jerk; 24
X/1+1+3+1×4
Clean + Jerk; 30
50-65%/2×5
70-75%/1+1×5
Clean Deadlift; 4
80%/1, 90%/1, 100%/1, 110%/1
(Power) Snatch; 15
50-65%/2×5
70%/1×5

Tuesday 11/20; 54
Snatch; 18
50-65%/3×3
70%/2×3
75%/1×3
Snatch Deadlift; 4
80%/1, 90%/1, 100%/1, 110%/1
Thruster; 9
50-60%/3×3
Front Squat + Jerk; 20
70-80%/3+1×5
Front Squat; 3
X/1×3

Wednesday 11/21; 91
Muscle Clean + Squat + Jerk; 35
X/3+1+3×5
Block or Floor, Clean + Front Squat; 31
50-60%/2+2×3
70-75%/1+2×3
80%/1+2×3
85%/1+ME
Behind Neck Press; 25
light/5×5