Workout of the Day

Tuesday 180717 - Beginner

Strength
Back Squats 10×2, increasing

Note: We are starting to back squat each week for the rest of the summer, and will practice our front squats in conditioning workouts and barbell complexes. Expect to see the number of sets decrease over the following weeks as the reps increase. Compare to Monday 7/9/18 when we completed 8×2 Back Squats.

Partner Conditioning
“Dreadbot”
For time:
40 Goblet Squats (24/16)
60 American Kettlebell Swings
60 Sumo Deadlift High Pulls
60 American Kettlebell Swings
40 Goblet Squats

Every 2 minutes each team stops and completes 20 squat jumps (10 each). Time Cap: 18 minutes. Partition reps as desired, but only one partner working at a time, including the squat jumps.

Click here for a preview of Thursday and Friday’s All Levels classes:

Tuesday 180717 - Competition

A. Squat Snatch
1×3 (40%)
1×3 (50%)
1×2 (60%)
1×1 (70%)
5×4 (75% of 1 RM Snatch)

B. Snatch Balance 5×2 (70%)

C. Toes to Bar 4×15 (unbroken)

D. For time:
50 Double unders
8 Snatches (power or squat, 135/95)
60 Double unders
12 Snatches (115/85)
70 Double unders
16 Snatches (95/65)
80 Double unders
20 Snatches (75/55)

D. Every 4 minutes for 4 rounds:
20 calorie Assault Bike
20 GHD Sit ups

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

Specialty WODs 7/15-7/22

CFE
Sunday 7/15
5 rounds for time of:
20 Box Jumps (30/24)
Row 400 m
Run 800 m

Wednesday 7/18
35 minute alternating EMOM:
1 – Row 18/15 Calories
2 – 2 Wall Walks + 10 No Push up Burpees
3 – 6/leg Double Kettlebell Reverse Lunges (2@24/2@16)
4 – 8-12 Toes to Bar (Rx+ 3-5 Bar Muscle ups)
5 – 30-50 Double Unders

Functional Strength
Odd Object “Grace”
For time:
30 Ground to Overhead (heavy)

OlyWOD
Sunday 7/15
Power Clean + Front Squat + Clean
7x(1+1+1)
Hold at Knee
4×30 seconds

Wednesday 7/18
Power Clean + Push Press
5x(1+1)
Cluster
7×1

Sunday 7/22
Muscle Snatch + Snatch Push Press + Overhead Squat
3x(3+3+3)
Snatch
7×1
Back Squat
5×5

Barbell 7/15 through 7/26

Cycle 25 Week 3; 330
Weekly Quota

75 minutes of Cardio
Overhead Duck Walks and Hops (snatch grip; forwards and backwards)
100 Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 7/15; 70
Snatch; 12
50%/2×2, 60%/2, 70%/1×2, 75%/1×2, 80%/1×2
Power Clean + Jerk; 18
50%/2, 60%/2, 70%/1+2×2, 75%/1+1×2
Back Squat; 15
80%/3×5
Behind Neck Press; 25
X/5×5

Monday 7/16; 40
Snatch; 13
50%/2×2, 60%/2, 70-85%/1×7
Clean + Jerk; 18
50%/2, 60%/2, 70-80%/1+1×5
Clean Pull; 9
80%/3, 100%/3, 110%/1×3
Jerk Dip Hold
80%/10 seconds, 100-110%/30 seconds x3

Tuesday 7/17; 83
Power Snatch; 12
50%/2×2, 60%/2, 70%/1×3, 75%/1×3
Power Clean + Jerk; 18
50%/2, 60%/2, 70%/1+2×2, 75%/1+1×2
Snatch Pull; 13
80%/3×2, 90%/3×2, 100%/1
Back Squat; 15
80%/3×2, 90%/3, 100%/3×2
Behind Neck Press; 25
X/5×5

Wednesday 7/18; 83
Snatch; 12
50%/2×2, 60%/2, 70%/1×3, 75%/1×3
Clean + Jerk; 18
50%/2, 60%/2, 70%/2+1×2, 75%/1+1×2
Clean Pull; 13
80%/3×2, 90%/3×2, 100%/1
Back Squat; 15
75%/3×5
Behind Neck Press; 25
X/5×5

Thursday 7/19; 54
Snatch; 12
50%/2×2, 60%/2, 70%/1, 75%/1, 80-90%/1×4
Clean + Jerk; 16
50%/2, 60%/2, 70%/1+1, 80-90%/1+1×3
Snatch Pull; 9
80%/3, 100%/3, 110%/1×3
Back Squat; 17
75%/3×2, 90%/3×2, 100-125%/1×5

Cycle 25 Week 4; 330
Weekly Quota

75 minutes of Cardio
Overhead Duck Walks and Hops (snatch grip; forwards and backwards)
100 Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 7/22; 70
Snatch; 12
50%/2×2, 60%/2, 70%/1×2, 75%/1×2, 80%/1×2
Power Clean + Jerk; 18
50%/2, 60%/2, 70%/1+2×2, 75%/1+1×2
Back Squat; 15
80%/3×5
Behind Neck Press; 25
X/5×5

Monday 7/23; 40
Snatch; 13
50%/2×2, 60%/2, 70-85%/1×7
Clean + Jerk; 18
50%/2, 60%/2, 70-80%/1+1×5
Clean Pull; 9
80%/3, 100%/3, 110%/1×3
Jerk Dip Hold
80%/10 seconds, 100-110%/30 seconds x3

Tuesday 7/24; 83
Power Snatch; 12
50%/2×2, 60%/2, 70%/1×3, 75%/1×3
Power Clean + Jerk; 18
50%/2, 60%/2, 70%/1+2×2, 75%/1+1×2
Snatch Pull; 13
80%/3×2, 90%/3×2, 100%/1
Back Squat; 15
80%/3×2, 90%/3, 100%/3×2
Behind Neck Press; 25
X/5×5

Wednesday 7/25; 83
Snatch; 12
50%/2×2, 60%/2, 70%/1×3, 75%/1×3
Clean + Jerk; 18
50%/2, 60%/2, 70%/2+1×2, 75%/1+1×2
Clean Pull; 13
80%/3×2, 90%/3×2, 100%/1
Back Squat; 15
75%/3×5
Behind Neck Press; 25
X/5×5

Thursday 7/26; 54
Snatch; 12
50%/2×2, 60%/2, 70%/1, 75%/1, 80-90%/1×4
Clean + Jerk; 16
50%/2, 60%/2, 70%/1+1, 80-90%/1+1×3
Snatch Pull; 9
80%/3, 100%/3, 110%/1×3
Back Squat; 17
75%/3×2, 90%/3×2, 100-125%/1×5