Workout of the Day

Fitness

A. Power Clean, take 15 minutes to build to a heavy single

B. 5 rounds for time of:
7 Power Cleans (135/95lbs)
14 Box Jumps (24/20”)

 

Performance

A. Clean & Jerk, take 15 minutes to build to a heavy double

B. Back Squat, up to today’s heavy triple (at least 3 heavy sets while working up)
*Does NOT need to be a 3-RM
**During rest, perform 3-5 Challenging Handstand Pushups @ 30X1

C. 5 rounds for time of:
7 Power Cleans (135/95lbs)
14 Box Jumps (24/20”)

 

Competition

Weightlifting
A. Snatch, take 15 minutes to build to a heavy single

B. Clean & Jerk, take 15 minutes to build to a heavy single

Strength & Gymnastics
C. Back Squat @ 20X1, 3 sets of 5 reps (straight weight); rest 4+ minutes
*Increase from last week.
**During rest, perform 3-5 Challenging Handstand Pushups @ 30X1

Accessories
D. Three sets of:
10 DB Side Raises/arm
10 DB External Rotations
*Rest as needed between each exercise and set. 
**For each of these exercises, choose a weight which brings you close to failure on the last rep of each set. 

 

Pumpkin Carving TONIGHT and Halloween WOD Tomorrow

Our Halloween events are here! Tonight we will be doing pumpkin carving at the gym (6:30-7:30pm) and tomorrow we will be hosting a special Halloween WOD. 

For the pumpkin carving we have purchased 15 pumpkins and knives to cave them. Now we need your creativity to help make some awesome designs. 

For the Halloween WOD we have designed a workout that will be fun and accessible for all ability levels. It is a bring a friend workout so we encourage you to invite house mates, spouses, kids, etc... AND please wear a costume.

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