Daily Workout

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Friday 7.21.17

Friday 7.21.17

 

Strength

Make-Up Back Squat 1 RM (If you haven’t already done so)

Mobility Work Galore

 

WOD

  • 100 Cal Row AFAP (record time) immediately into
  • Max Effort Unbroken Wall Balls (20/14)

 

Competitors

Squat Snatch

Build to heavy single, then…

5 x 1 @ 75% of that EMOM style

 

Clean & Jerk

Build to heavy single, then…

5 x 1 @ 75% of that EMOM style

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Thursday 7.20.17

Thursday 7.20.17

Strength

Make-Up Back Squat 1 RM (if you haven’t already done so)

Mobility Work Galore

 

WOD

GHDSU/DU Ladder

  • 10 GHDSU
  • 20 DU
  • 20 GHDSU
  • 30 DU
  • 30 GHDSU
  • 40 DU
  • 40 GHDSU
  • 50 DU
  • 75 Jumping Squats

 

Competitors

Bench Press

  • 5 x 50%
  • 5 x 60%
  • 5 x 70%
  • 3 x 85%
  • 3+ x 90%

 

Snatch Balance

Build to Heavy Single then…

1 x 90%, 1 x 85%, 1 x 80%

 

Power Clean & Jerk

10 x 1 @ 75% of 1 RM C & J

 

 

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Wednesday 7.19.17

It’s 1 RM Back Squat Week!  1 Day this week you should test your 1 RM Back Squat and see how much you have improved!  Preliminary observation indicates about 10% bump on most members 1 RM!  Go get it!

There will be WOD’s for each day as well.  Once you have completed your 1 RM back squat, the rest of the week will include bonus mobility work and possibly competitor work as well.

Strength

Take 20 minutes to find a 1 RM Back Squat

Mobility Work Galore

 

WOD

4 Rds.

  • 1 Snatch (135/95)
  • 2 OHS
  • 3 Cleans
  • 4 Front Squats
  • 5 Deadlifts

 

Competitors

Snatch Pull

Build to Heavy Single then…

5 x 1 @ 75% of that

 

Jerk Complex

Push Press + Push Jerk + Split Jerk

5 x 1 @ 80% of Push Press 1 RM

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Tuesday 7.18.17

It’s 1 RM Back Squat Week!  1 Day this week you should test your 1 RM Back Squat and see how much you have improved!  Preliminary observation indicates about 10% bump on most members 1 RM!  Go get it!

There will be WOD’s for each day as well.  Once you have completed your 1 RM back squat, the rest of the week will include bonus mobility work and possibly competitor work as well.

Strength

Take 20 minutes to find a 1 RM Back Squat

Mobility Work

 

WOD

“Elephant”

Lift a total of 7,000/5,000 lbs. overhead with any combination of any overhead movement.

 

Competitors

Cooper Test

  • 12 minute run for max distance – to be done at a track.  Record total distance.

 

Power Snatch

EMOM (10) – Singles at 75% of 1 RM Snatch

 

High Hang Squat Clean & Jerk

EMOM (10) – Single at 60% of 1 RM C & J

 

Bench Press

5 x 50%, 5 x 60%, 5 x 70%, 5 x 80%, 5+ x 85%

 

 

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Monday 7.17.17

 

It’s 1 RM Back Squat Week!  1 Day this week you should test your 1 RM Back Squat and see how much you have improved!  Preliminary observation indicates about 10% bump on most members 1 RM!  Go get it!

There will be WOD’s for each day as well.  Once you have completed your 1 RM back squat, the rest of the week will include bonus mobility work and possibly competitor work as well.

 

Strength

Take 20 minutes to find a 1 RM Back Squat

 

WOD

“Game of Cones”

Every :15 complete a 5-10-5 shuffle sprint in various directions

18 total sprints, 1 minute rest, repeat

 

Competitor

Row 6 x 500m w/ 1 min rest at 2-4 sec faster than average 2k pace

 

Squat Snatch

Build to Heavy single for the day then…

5 x 1 @ 75% of that EMOM style

 

Squat Clean

Build to Heavy single for the day then…

5 x 1 @ 75% of that EMOM style