Workout of the Day

Monday 181112 - Competition

Warm up
2 rounds:
5 Yoga Push Ups
10 Cuban Press (PVC)
+
1 minute Overhead Barbell Hold (50-60% 1 RM Strict Press)

A. Barbell Overhead Barbell Hold
In less than 5 minutes, accumulate 2 minutes overhead with 100% 1 RM Strict Press. Rest as needed.

B. Front Squat 4×10, with 2 second pause in bottom of squat, increasing

C. Romanian Deadlifts 4×10, with 3 second pause 1 inch off the floor, increasing

D. Back Rack Reverse Lunges 4×10, increasing

E. For time:
300/250 m Row
8 Bar Muscle ups
400/350 m Row
7 Bar Muscle ups
500/450 m Row
6 Bar Muscle ups

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

Specialty WODs 11/11-11/18

CFE
Sunday 11/11
“Outrigger”
20 minute AMRAP:
20 Russian Kettlebell Swings (24/16)
20 Burpees (Jump to Overhead Target, 6 inches above reach)
20 Kettlebell Sumo Deadlift High Pulls (24/16)
20 Sit Ups

Wednesday 11/14
Partner “Dork”
30 minute AMRAP:
60 Double Unders
30 American Kettlebell Swings (24/16, Rx+ 15/arm Kettlebell Snatch)
15 Burpees

Note: One person working at a time, alternate movements with your partner.

For example:
P1 – 60 Double Unders
P2 – 30 American Kettlebell Swings
P1 – 15 Burpees
P2 – 60 Double Unders
P1 – 30 American Kettlebell Swings

Functional Strength
Sunday 11/11
A1. Seated Barbell Strict Press 5×5
A2. Active Bar Hang 5×20-30 seconds

B2. For time: 30 Dumbbell Manmakers

Time cap: 10 minutes

OlyWOD
Sunday 11/11
Tall Snatch
5×3

Above Knee Snatch
5×3

Wednesday 11/14
Tall Clean
5×3

Clean Above Knee
5×3

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

Jerk
5×2

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