Author Archives: Jamie Higham

 

Movement Monday with Ryan, tonight at 6:30 pm!  Learn how to improve your movement, stability, and range of motion!

 

Community WOD this Saturday at 10 am!  Bring a friend!  This workout will be suitable for all ability levels. See you then!

 

WOD:

5 rounds: (Rest as needed between rounds)

3 Front squats @ 80-85% (1 sec pause)

5 Barbell RDLs  (Use a challenging weight)

 

then

 

20 minute AMRAP:

10 Push ups

20 KB swings

30 sit ups

40 double unders

 

Weightlifting:

Back squat

6×3@85%

 

Jerk

4×3@85%

 

Snatch high pull

6×3@100%

 

 

WOD:

OTM 15 minutes:

1 Clean and jerk @ 75%+

*Any variation of clean and jerk is acceptable. Build in weight as position allows to a heavy single.

 

then

 

15 minute AMRAP:

5 Strict pull ups

10 Single arm DB push presses each arm 50/30

20 Air Squats

 

Weightlifting:

Power snatch + OH squat

3x (3+3)@70%

 

Power clean and jerk

3x (3+3)@70%

 

Pressing variation of your choice

WOD:

4 rounds: (Rest as needed between rounds)

3 Bench presses @80-85% (2 sec pause at chest)

5 single arm DB rows each arm

 

then

 

“Helen”

3 rounds for time:

400 m Run

21 KB swings 72/53 (overhead)

12 pull ups

 

Weightlifting:

Snatch

4×3@85%

 

Clean and jerk

4x (3+1)@85%

 

Clean pull

5×2@95%

(8 sec descent)

 

Press variation of your choice

 

 

WOD:

5 rounds: (Rest as needed between sets)

3 Front squats @ 80% (1 sec pause)

5 Barbell RDLs (use a challenging but doable weight)

 

then

 

Run 1 mile

30 Toes to bar

30 Power snatches 95/65

30 Burpees

Run 1 mile

 

Weightlifting:

Back squat

5×3@85%

 

Jerk (from rack or blocks)

4×3@85%

 

Snatch pull

5×3@95%

 

Good morning

4×5

 

Friday:

Normal hours

 

Saturday:

Open gym 9-12

Community WOD @ 10:00

 

Sunday:

Closed

 

Friday’s WOD:

Bench press

4×5@75-80% (2 sec pause at chest)

 

Barbell Bent over row

4×5

(Follow each set of bench press with a set of rows)

 

then

 

5 RFT:

10 Pull ups

20 DB snatches 50/30 (10 each arm)

Run 400 m

 

Weightlifting:

OTM 12 minutes:

1 Power snatch @ 75%

 

OTM 12 minutes

1 Power clean and jerk @ 75%

 

RDL

4×5

 

 

Open gym

7-10 am

2-8 pm

 

Weightlifting @ 5:30 pm

Strongman @ 7:00 pm

 

Weightlifting:

Front squat

5×2@85%

 

Snatch

4×3@85%

 

Clean and jerk

4x (3+1)@85%

 

Clean pull

5×3@95%

 

Good morning

4×5

WOD:

4 rounds: (Not for time. Rest as needed.)

8 Push presses@75%

8 Strict Pull-ups (add weight, if possible)

 

then

 

For time:

15 Clean and jerks 135/95

Run 400 m

12 Clean and jerks 155/105

Run 400 m

9 Clean and jerks 175/115

Run 400 m

6 Clean and jerks 195/135

Run 400 m

3 Clean and jerks 215/155

Run 400 m

*Any variation of clean and jerk is acceptable. Scale this workout so that your starting clean and jerks are relatively light and allow you to move quickly. Finish the last round with a weight that is challenging but doesn’t cause you to lose position.

 

Weightlifting:

Snatch

3 waves:

3@80%

2@85%

1@90%

 

Clean and jerk

3 waves:

3+1@80%

2+1@85%

1+1@90%

 

Snatch high pull

4×3@95%

 

Clean deadlift

4×3@105%