WORKOUT OF THE DAY 07.16.2018-07.21.2018

Alright team, we will be switching gears just a bit coming up in a couple of weeks.  We're looking forward to beginning an 8 week Olympic Lifting program designed to increase your understanding, skill, and your numbers on both the Snatch and the Clean and Jerk.

Check our post on Facebook about getting registered for our Olympic Lifting Seminar on Saturday, July 28th if you're not super confident in those lifts, or you need to find a 1RM.  All coaches will be on hand that day and you will get a lot of one on one coaching.

Enjoy the next couple of weeks, and get stoked for the next Oly Cycle!

MONDAY: Go as heavy as possible!

Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps

Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps


Every two minutes, for 8 minutes (4 sets) of:

Behind the neck snatch grip Push Jerk x 3-4 reps.

MET-CON: Benchmark Test

500m Ski Erg

TUESDAY: Testing a potential WOD for the Throwdown.  Grab a partner!

Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more

MET-CON: Teams of 2, alternating movements. You may not share reps.

18 KBS (53/35)

15/12 Calorie Bike, Row, or Erg.

1 Squat Clean (135/95)*** 

***Squat Cleans go up by one rep each round.  (1-2-3-4-5-6-7-8-9-10)

Score is the time of completion of the 10th (final rep) Squat Clean


A: "Maggie" 5 RFT of:

20 Handstand Push-Ups

40 Pull-Ups

60 Alternating Pistols


B: "Candy" 5 RFT of:

20 Pull-Ups

40 HR Push-Ups

60 Squats

THURSDAY: Benchmark Testing

2000m Row.  Go as fast and as hard as possible!  This should not be a pleasant experience..

FRIDAY: MASTERS EVENT 16.1 (30 min Cap)

For Time:

8 Deadlifts (365/245)

40 GHD Sit Ups

80 Double Unders

4 Rope Climbs

80 Wall Balls (20/14)

4 Rope Climbs

80 Double Unders

40 GHD Sit-Ups

8 Deadlifts (365/245)