Workout of the Day

Fitness

A. Clean Specific Warm-Up

B. 15 minutes to complete, six sets of:
1 Hang Clean Pull + 1 Hang Clean + 1 Clean
Rest 90 seconds
*Increasing in weight. 
**After the six sets, if you are feeling good, work up to a heavy single clean for today (power or full), NO MISSES.

C. 20 minutes to complete:
Four sets of:
6 Back Squats
Rest 2-3 minutes
*Same weight for all sets. 
**Try to increase 5-10lbs from last week. 

D. AMRAP in 8 minutes of:
1 Hang Power Clean (135/95lbs)
1 Burpee Over-the-Bar
2 Hang Power Cleans
2 Burpees Over-the-Bar
3 Hang Power Cleans
Etc…
*Note: if HPC are not yet comfortable, substitute for 2 x the number of KB Swings

 

Competition

A. Barbell WOD

B. Every minute, on the minute, for 5 minutes:
10 Box Jumps (24/20”)
3 Touch & Go Snatch @ same weight as last week
*Snatches must be unbroken.

C. AMRAP in 5 minutes of:
5 Handstand Pushups
10 Toes-to-Bar
20 Double-Unders

D. AMRAP in 8 minutes of:
1 Hang Power Clean (155/105lbs)
1 Burpee Over-the-Bar
2 Hang Power Cleans
2 Burpees Over-the-Bar
3 Hang Power Cleans
Etc…

 

Skill

A. Three sets of:
15-30 second Wall Facing Handstand
15-30 second Front-to-Back Swing
15-30 second Hollow Body

B. Five sets of:
15 second L-Sit 
Rest 30 seconds
30-45 second Wall Handstand
Rest 2 minutes

C. Three sets of:
8-15 Ring Dips
Rest 30 seconds
5-12 Strict Pull-Ups
Rest 2 minutes

 

Programming Note

We have put the skill WOD on hold for the last week or so and are now going to be offering it once again for all members interested in improving their gymnastics. The goal is to be able to complete the sessions in less than 30 minutes if performing them at a high pace.

Going forward, there will be ONE Skill WOD per week and our recommendation is to repeat it three times (Monday/Wednesday/Friday for example), with the intention of improving of your quality of execution during each session. On a week to week basis the Skill WOD will have slight modifications. We believe that this new format will be more beneficial as it gives you more time practising the same movements and should allow for faster progress. 

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