Category: Workout of the Day

  • May 8, 2014

    Skill E2MOM for 14 Minutes 3 Power Cleans Work up to a moderate weight and perform 7 sets of 3 reps every 2 minutes for 14 minutes.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat.  You should be dropping lower […]

  • May 7, 2014

    Skill 5 Sets of Max Effort Dips Use the rings for the most difficult option but scale them down to bar or bench dips if needed.  Go for a PR your first round and rest enough to get close to that number in the following sets. Superset with 5 V-Ups after every round of dips […]

  • May 6, 2014

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Skill  Run 1 Mile for time WOD 5 Rounds with one minute on each station. Toes-To-Bar Clean & Jerks 135/95lbs Rest Your score is your total number of reps for all 5 rounds. Off Ramp WOD 5 […]

  • May 5, 2014

      Strength EMOM For 10 Minutes 3 Deadlift Work up to a moderately heavy weight and perform 3 deadlifts every minute on the minute.   The load should be challenging but your form should never falter.  Keep your back flat and track your knees over your feet.  Target around 70% of your 1RM or attempt […]

  • May 4, 2014

    Team Training for Nor Cal Regionals 2014! Today we’re introducing a new concept into our programming! This workout starts by completing NO MORE than 2 rounds during the first 6 minutes.  You should cruise through these rounds and work on perfect technique.  When  you complete the first two rounds take some time to rest and […]

  • May 3, 2014

    WOD For Time Row 1000M then 6 Rounds of 8 Burpee Bar Hops 10 Deadlifts 165/110lbs then 12 Walking Lunge Steps 165/110lbs Off Ramp WOD For Time Row 1000M then 6 Rounds of 8 Burpees 10 Deadlifts then 36 Bodyweight Lunge Steps

  • May 2, 2014

    Strength EMOM For 16 Minutes Odd Sustainable set of Strict Pull-Ups Even 3 Front Squat For the pull-ups try to maintain a moderate but challenging set each round. Increase by 1 rep from the last time you did this if this a repeat.  The front squats start from the floor. Squat clean the first rep […]

  • May 1, 2014

    Skill 2 cycles of  a standard 8 round Tabata interval rotating through each movement . You will do each movement 4 times total. (16 Intervals-8 Minutes Total ) Superman Hold Active Squat Hold Hollow Body Hold Rest e.g. 0:00-0:20 Superman 0:30-0:50 Squat 1:00-1:20 Hollow 1:30-1:50 Rest -Repeat 3 more times! WOD 3 Rounds for Time […]

  • April 30, 2014

    Strength Back Squat 8-5-5-3-3-1-1-1 Work up to a heavy max Back Squat for the day.  New lifters should use this time to work on technique.  Focus on keeping your torso upright with your knees tracking over your feet for the entire lift. WOD AMRAP in 12 Minutes 10 Burpee 20 Alternating Dumbbell Snatch 45/30lbs 30 […]

  • April 29, 2014

    [creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30! Regular WOD class at 4:45 and 5:30![/creativ_alertbox] Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a heavy max for the day.   If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. […]