Category Archives: Daily WOD

WOD:

Back squat

-Build to a heavy set of 2

 

Pull-up

-Build to a heavy set of 2

 

5 RFT:

10 pull ups

20 DB snatches 50/30 (10 each arm)

Run 400 m

 

Weightlifting:

Every 90 seconds for 10 sets:

Snatch high pull + Power Snatch @75%+

 

Back squat

-Build to a heavy single

 

Push press

-Build to a heavy single

 

RDL

4×5@85% of clean

 

 

 

 

 

 

 

Saturday weightlifting:

Snatch high pull + snatch + OH squat

5x (1+1+1)@80%

 

Clean + front squat + jerk

5x (1+1+2)@80%

 

Back squat

-Build to a heavy triple

 

RDL

4×5@85% of clean

 

WOD:

Deadlift

4×4@90% of 4 RM from last week

 

then

 

12 minute AMRAP:

10 Shoulder to overhead 135/95

10 Box jumps

 

Weightlifting:

Rest day

 

 

 

WFD recruits get together to share some words of motivation after their morning workout.

 

WOD:

Every 90 seconds for 10 rounds:

Clean pull + Hang clean (from power position) + power jerk

*Start around 75% and work up

 

then

 

With a buddy:

20 minute AMRAP:

25 calorie row

5 toes to bar

*Buddies will alternate by rounds.

 

Weightlifting:

Rest day

Caleb, crushing a 245 lb snatch at Friday’s Barbell Club Max Out session.

WOD:

Bench press

5×4@90% of 4 RM

 

*Do 8 Sumo stance double KB or DB RDLs after each bench set.

 

then

 

15 minute amrap:

5 Chest to bar pull ups

10 DB Thrusters 50/30

30 Double Unders

 

Weightlifting

I will be out of the gym tonight, but Heidi will be there to help you all if you need it!  Use what I’ve taught you!  Train hard. Train smart. Happy lifting!  -Keith

 

Snatch

10×1@85-90%

 

Hang Clean (from power pos.) +pause jerk

6x (2+1)@80%

 

Clean pull

5×2@95%

 

Squat jump

3×8@30% of back squat

 

 

 

    April, working her way through Tuesday’s bench press strength portion.

 

 

 

WOD:

Every 90 seconds for 10 sets:

Snatch high pull + Hang snatch + OH squat

-start around 80% and work up as form allows

 

then

 

15 minute AMRAP

5 Pull ups

15 KB swings 53/35

30 Double unders

 

 

Weightlifting:

Rest day

Thursday: Technique and accessory work

Friday: Max out at 5:30 pm. Be there!

 


 

WOD:

Bench press

5×4; Build to a heavy set of 4

 

Double KB or DB RDL

*Do a set of 8 after each set of bench press

 

then

 

5 RFT

10 Front squats 155/105 (Clean from the floor)

10 Box jumps 24/20

 

Weightlifting:

Plyometric drills

10 minutes

 

Hang snatch from knee

5×2@90% of heavy double from last week

 

Clean + front squat + jerk

-Build to a heavy set

 

Snatch deadlift

4×3@105%

 

 

 

 

Crystal, working on her power jerk in last week’s weightlifting class.

WOD:

Back squat

4×4 Building to a heavy set of 4

 

Weighted pull up

4×4 (work in between sets of squats)

 

then

 

20 minute AMRAP:

15 Burpees

30 DB Snatches 50/30 (15 each arm. Switch as needed)

Run 200 m (corner of Market and 10th and back)

 

Weightlifting:

Power clean and jerk

4x (2+1)@75%

 

Back squat

5×3@90% of 3 RM

 

Snatch push press + OH squat

4x (3+1) Building to a heavy set

 

Snatch grip RDL

4×5@85% of snatch

 

 

 

Lindsay, working on her jerk technique in Thursday’s weightlifting class.

Saturday:

Open gym 9-12

WOD @ 10 am

Weightlifting @ 10 am

 

Sunday:

Open gym 10-12

 

Friday’s WOD:

OTM 12 minutes:

2 deadlifts @ 75% of 6 RM from last week

*Keep the weight light, but work on setting up with as much tension as possible and moving the bar quickly.

 

then

20 minute AMRAP:

5 handstand push ups (scale with strict press)

10 ab wheel roll outs (scale with hollow rocks)

15 kb swings

 

Dan with a PR clean at 225 lbs!

Open gym

6-10 am

2-8 pm

Weightlifting @ 5:30 pm

Strongman @ 7:00 pm

 

Weightlifting:

Snatch high pull + Power Snatch + OHS

-Build to a heavy set

 

Hang Clean from mid thigh

5×2@80-85%

 

Jerk from rack (2 sec pause on first dip)

5×2@80-85%

 

Clean pull

4×3@95% (5 sec descent)

 

 

 

 

 

 

 


WOD:

Bench press

4×6@90% of 6 RM from last week

Double KB or DB RDL

4×6-8 reps (Work these in between bench sets.)

 

then

 

20 minute AMRAP:

10 toes to bar

OH Walking lunge 50 ft. (25/15 lb plate)

15 push ups

OH Walking lunge 50 ft. (25/15 lb plate)

 

Weightlifting:

Hang snatch from knee

-build to a heavy double

 

Clean and pause jerk

-5x (2+1)@85%

 

Snatch pull

4×3@105%