Workout of the Day

Tuesday 180925 - Competition

Warm up
2 rounds of:
5/leg Lateral Box Step Up, as high as possible
5 Squat Press Out, with light weight using KB, DB or Plate
10 m Walking Lunges

A. Power Cleans 5×3 (82.5% of 1 RM Power Clean)

B. Jerks from blocks 5×3 (82.5% of 1 RM Jerk)

C. Every 4 minutes for 20 minutes, complete for time(s):
6 Toes to Bar
6 Dumbbell Cleans (50/35)
6 Alternating Dumbbell Lunges (50/35)
6 Bar Muscle ups

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

Specialty WODs 9/23-9/30

CFE
Sunday 9/23
“Annie’s on the Run”
For time:
100 Double Unders, 50 Sit-ups, 600 m Run
80 Double Unders, 40 Sit-ups, 600 m Run
60 Double Unders, 30 Sit-ups, 600 m Run
40 Double Unders, 20 Sit-ups, 600 m Run
20 Double Unders, 10 Sit-ups, 600 m Run

Wednesday 9/26
4 minute AMRAP:
8 Sit Ups
16 Double Unders

Rest 4 minutes

4 minute AMRAP:
8 Box Jumps with step down (24/20)
8 Toes To Bar (Scale: Hanging Knee Raise)

Rest 4 minutes

In 4 minutes complete, for time:
80/60 Calorie Row

Rest 4 minutes

4 minute AMRAP:
8 Wall balls (20/14)
8 Med Ball Cleans (20/14)

Functional Strength
5 rounds for times of:
3 Deadlifts (80-90% of 1 RM)
8 Burpees over the Bar
30 seconds of ME Double Unders

Work/Rest 1:1

OlyWOD
Sunday 9/23
Snatch Deadlift + Snatch
7x(3+1)

Behind Neck Press
4×4

Wednesday 9/26
Jerk Dip + Jerk
7x(2+1)

Jerk
5×1

Sunday 9/30
Clean
5×1 – 30 seconds between sets
5×1 – 30 seconds between sets
5×1 – 30 seconds between sets
5×1 – 30 seconds between sets

Barbell 9/23 through 10/4

Cycle 26 Week 9; 233
Weekly Quota:

60 minutes of Cardio
Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 9/23; 29
Power Snatch + Snatch; 20
70-75%/1+1×10
Squat; 9
X/3×3

Monday 9/24; 48
Clean + Jerk; 14
80-90%/1+1×7
Clean Pull + Clean Pull 1” off ground; 9
80%/1+2, 85%/1+2, 90%/1+2
Deadlift – very slow; 9
100%/3×3
Behind Neck Press; 16
X/4×4

Tuesday 9/25; 44
Muscle Snatch + Power Snatch + Snatch; 12
X/1+1+1×4
Snatch; 10
70-80%/1×10
Squat; 12
X/3×4
Jerk; 10
X/1×10

Wednesday 9/26; 61
Muscle Clean + Front Squat + Jerk; 40
X/3+3+3×5
Power Clean + Squat + Jerk; 12
70-75%/1+1+1×4
Clean Pull; 9
90%/3×3

Thursday 9/27; 51
Muscle Snatch + Snatch; 10
X/1+1×5
Snatch; 10
85-90%/1×10
Squat; 15
X/3×5
Behind Neck Press; 16
X/4×4

Cycle 26 Week 10; 245
Weekly Quota:

75 minutes of Cardio
Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 9/31; 27
Power Snatch + Snatch; 15
70%/2+1×5
Snatch Pull; 9
80%/3×3
Squat; 3
X/1×3

Monday 10/1; 62
Clean + Jerk; 28
70-80%/3+1×7
Clean Pull + Clean Pull 1” off ground; 9
80%/1+2, 85%/1+2, 90%/1+2
Deadlift – very slow; 9
100%/3×3
Behind Neck Press; 16
X/4×4

Tuesday 10/2; 38
Snatch + Hang Snatch + Snatch; 15
70-75%/1+1+1×5
Snatch Pull; 9
90%/3×3
Squat; 4
X/1×4
Jerk; 10
X/1×10

Wednesday 10/3; 67
Muscle Clean + Front Squat + Jerk; 40
X/3+3+3×5
Power Clean + Squat + Jerk; 18
70-75%/1+1+1×6
Clean Pull; 9
80%/3, 90%/3×2

Thursday 10/4; 51
Snatch; 30
70-80%/3×10
Squat; 5
X/1×5
Behind Neck Press; 16
X/4×4