Workout of the Day

Fitness

A. 1 Power Snatch + 1 Snatch, 20 minutes building in weight. 

B. For time:
15 Snatch (135/95lbs)
-then-
3 sets of:
15 Pull-Ups
30 Double-Unders
-then-
15 Snatch (135/95lbs)
*10 minute time cap. 

 

Performance

A. 1 Power Snatch + 1 Snatch, 15 minutes up to a heavy set

B. Back Squat @ 20X1, 4 sets of 3 reps (straight weight); rest 4 minutes
*During rest, perform 3-5 Challenging Handstand Pushups @ 20X1.

C. “Fitness WOD”

 

Competition

Weightlifting
A. Every minute, on the minute, for 10 minutes:
2 Snatches @ 75%

B. Every minute, on the minute, for 10 minutes:
1 Clean + 1 Thruster + 1 Jerk @ 70%

Strength & Gymnastics
C. Back Squat @ 20X1, 5 sets of 1 Paused + 1 Regular (up to today’s heaviest set). 
*Between each set perform 3-5 Challenging Handstand Pushups @ 20X1 (assisted, weighted, or deficit).

Conditioning
D. For time:
15 Snatch (135/95lbs)
-then-
3 sets of:
10 Bar Muscle-Ups
75 Double-Unders
-then-
15 Snatches (135/95lbs)

E. 8 sets of:
30 seconds of Bike @ hard effort
30 seconds of Burpees
30 seconds Rest

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Box Jumps

B. Back Squat
1 x 4 @ 55%
1 x 3 @ 65%
2 x 5 @ 90%

C. Overhead Squat + 2 Snatch Balance
1) Build to a heavy set
2) 3 x 5 Overhead Squats

D. Accessories
1) Snatch Pulls, 3 x 5 @ 90% of Snatch 1-RM
2) Glute Bridges, 4 x 7

 

Team Member Comp 2.0

If you have not already heard, we will be hosting our second ever Team Member Competition at Queen Street on November 14th and having a social afterwards. The competition is accessible to all ability levels and will run from 9am-112pm with the social happening later at night. More details can be found on the event page here - https://www.facebook.com/events/553370548148750/

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