Workout of the Day

*For those of you following the Queen Street programming from afar. We will now be posting both the Barbell WOD and Skill WOD with the workouts. The Barbell WOD will run Monday, Wednesday, and Friday, and the Skill WOD will only be posted on Monday. The Skill WOD can be performed 3x/week as a gymnastics supplement and during the week the same workout will be performed 3 times. 

 

Fitness

A. Clean & Jerk Warm-Up

B. Clean & Jerk, 20 minutes to work up to a heavy triple (touch and go)
*Jerk may be either a Power of Split.
**Clean may be power or full. 

B. Three rounds for time of:
400m Run
21 Thrusters (95/65lbs)
*14 minute time cap. 

 

Competition

A. Barbell WOD

B. Five sets of:
2-5 Muscle-Ups
Rest 1 minute
3-5 Handstand Pushups
Rest 3 minutes
*Challenging variation for both exercises. 
**During rest, perform 5-10 pistol squats on each leg. 

C. Three rounds for time of:
400m Run
21 Thrusters (95/65lbs)
*14 minute time cap. 

 

Barbell

A. 10 minutes:
2 Snatch Balance + 1 Overhead Squat @ 85-90% of 1-RM Snatch

B1. 20 minutes:
10-12 attempts to find a heavy Halting Snatch

B2. 10-15 minutes:
Drop off sets of Halting Snatch @ 70-75%, 3 x 3

C. 15 minutes of Pulls:
Snatch Pulls to Above Knee, 4 x 3 @ 110% of 1-RM Snatch
*Use Straps if needed.

D. Accessories (Overhead/Upper Back), Optional (3 x 8 of each);
Snatch Grip Push Press
Y-Raises
Reverse Flys
Band Pull Aparts 

 

Skill

Warm-Up
A. Three sets of:
15-30 second Handstand
15-30 second Hollow Body Hold
15-30 second Front-to-Back Swing

B. Five sets of:
10-15 second L-Sit
Rest 1 minute
3-5 Handstand Pushups
Rest 2 minutes
*For the HSPU (choose a challenging variation)

C. Five sets of:
3-5 Strict Pull-Ups
Rest 1 minute
3-5 Pistol Squats
Rest 2 minutes
*For the pull-ups and pistols, choose a challenging variation. 

 

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