Workout of the Day

Fitness & Performance

A. Matt Lam Birthday WOD
For time:
30 Deadlifts (135/155lbs)
50 Double-Unders
20 Front Squats (135/95lbs)
50 Double-Unders
10 Shoulder-to-Overhead (135/95lbs)
-rest 3 minutes-
2 rounds of:
10 Pull-Ups
10 Box Jumps
10 Toes-to-Bar
10 Rack Lunges (135/95lbs)
-rest 3 minutes-
50 Burpees
100 Sit-Ups
150 Air Squats
*30 minute time cap. 

 

 

Competition

Session 1
A. EMOM for 10 minutes:
Minute 1 – 5 Thrusters (135/95lbs) + 7 Burpees Over-the-Bar
Minute 2 – 50 Double-Unders
-rest 5 minutes exactly-
EMOM 10 minutes:
Minute 1 – 10 Chest-to-Bar Pull-Ups
Minute 2 – 5 Overhead Squats (135/95lbs)

B. Take 20 minutes to build to a heavy single Hang Snatch

Session 2
A. Back Squat @ 20X1, 3 sets of 10 reps @70%+; rest 3 minutes exactly

B. AMRAP in 12 minutes of:
1 Clean & Jerk (155/105lbs)
1 Muscle-Up
2 Clean & Jerks
2 Muscle-Ups
3 Clean & Jerks
3 Muscle-Ups

 

Barbell

A. Movement Prep
1) Group Warm-Up
2) Glute + Midline Activation
3) Broad Jumps

B. Your choice:
Snatch or Clean & Jerk practice, 20 minutes

C. Back Squat, build to a heavy double

D. Accessories
1) 3 x 5 Muscle Snatch from hip
2) Bench, 3 x 8
3) GHR, 3 x 8
4) Plank Circuit, 5 sets

 

Holiday Hours

Reminder that the gym will be closed starting on Sunday December 20th and will reopen on Monday January 4th, 2016.

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