Workout of the Day

Fitness

A. Five sets, not for time, of:
30-45 second Handstand
10-20 second L-Hold
8-15 Ring Rows @ 21X2

B. 40-30-20-10 rep rounds for time of:
Pull-Ups
Pushups
Sit-Ups
Squats
*20 minute time cap. 

 

Performance 

A. Power Clean, 5 sets of 3 reps; rest 2-3 minutes

B. Front Squat @ 30X1, 5 sets of 3 reps (increasing in weight); rest 3-4 minutes
*During rest, perform 3-5 Ring Dips (challenging variation). 

C. “Fitness WOD”

 

Competition

A. Four sets of:
5 Muscle-Ups
10 Strict Handstand Pushups
15 Ring Dips

B. High-Hang Snatch + Hang Snatch + Snatch, 6 sets of 1 rep; rest 2 minutes
*Building in weight. 

C. TnG Power Clean, 5 sets of 3 reps; rest 2-3 minutes
*Increasing in weight. 

D. Front Squat @ 30X1, 5 sets of 3 reps (increasing in weight); rest 3-4 minutes

E. Five rounds for times of:
25 Wall Balls (20/14lbs)
25 Kettlebell Swings (53/35lbs)
2 minutes rest

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Medball Throws

B. Clean Complex
5 sets of 1 Clean + 1 Front Squat + 1 Jerk @ 70-75%

C. Jerk Practice
1) Progressions
2) Build to a heavy jerk (paused in dip)

D. Accessories
1) GHD, 5 x 5
2) Good Mornings, 4 x 7

 

Pumpkin Carving and Halloween Workout this Week

This Week we are hosting two awesome events to celebrate Halloween. A Pumpkin Carving on Friday night and a Halloween WOD on Saturday October 31st, 2015.

Pumpkin Carving (Friday October 30th from 6:30-7:30pm): we will be supplying the pumpkins and knives, but we need your help to make some awesome designs. Feel free to bring friends and house mates!

Halloween Workout (Saturday October 31st from 10-11am): this is wear a costume and bring a friend workout. If you have a costume, wear it. If you have a friend, bring them. The WOD is going to be accessible for all ability levels. Get excited!

 

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