BARBELL CLUB: Starting Tuesday, Sept 4th, Barbell Club is moving from Thursday morning to Tuesday morning. The schedule will look as follows

• Mon 7:30p
• Tue 6:30a
• Thu 6:30p

“Make You Furious”
In Teams of 3:
240 Calorie Bike
160 Burpees
80 Strict Pull Ups

WOD Guidance & Goal: Athletes will start at all three stations. Accumulate reps and rotate stations whenever your team is ready. Move quickly and keep rotations fairly short. Only one person at each station.

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Back Rack Lunges
5×5, across

“Hung Up”
AMRAP 15:
7 Power Snatches (95/65)
14 Back Rack Lunges (95/65)
21 Box Jump Overs (24/20)

WOD Guidance & Goal:  Target 4-6 rounds. Choose a weight you can do the power snatches and back rack lunges unbroken (light weight)

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10 rounds
1 min hard, 1 min easy

then

5 rounds
:30 hard, :30 easy

7:30pm

“Lunges”
400 Meters for time

WOD Guidance & Goal: Lunge 1 lap around the track

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“Come Around”
21-15-9
Jerks (135/95)
Toes to Bar

Push Jerk + Split Jerk
3 sets, building

WOD Guidance & Goal: Choose a weight that you can do 7-10 reps before having to put the bar down. Big set of toes to bar to start then chip away at smaller sets. Target 5-10 minutes. Go heavy on the jerk complex

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“Warrior Concerto”
24-21-18-15-12-9-6-3 Medball Cleans (20/14)
200 Meter Run Between Each Set

WOD Guidance & Goal: Go unbroken on the medball cleans. Speed up the runs after the 15 or 12 medball set. Target 15 minutes.

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3x tabata bike with 2 min rest between sets

“Jump Finish”
5 Rounds
6 Muscle Ups
6 Back Squats (185/135)
Then
30 Box Jump Overs (24″)

WOD Guidance & Goal: If proficient at muscle ups, try to go unbroken as long as possible. Choose a difficult upper body pulling movement as a scale for muscle ups (chest to bars, pull ups, strict pull ups, transitions.) The back squats are from the floor. Choose a weight you can safely bring to your back rack. All squat sets should be unbroken. Box jumps are like a cash out immediately following the couplet. 

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No AM Barbell.

6:30pm Barbell is a GO!

“Turbulence”
Teams of 3 Complete:
10K Row

WOD Guidance & Goal: Go ALL OUT when it’s your turn. There’s plenty of time to rest. Men, aim for 1:30-1:40 split. Women, aim for 1:45-1:55 split.

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10 rounds
100m sprint, 100m walk

2014 Master’s Qualifier #4
100 Pull Ups
100 Wall Balls

WOD Guidance & Goal: Two ways to attack this workout. Start with BIG sets then chip away at remaining reps. OR, start and maintain small sets with short breaks. Target 15 minutes.

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“Age Group Chipper”
30 Deficit Handstand Push Ups (45/25)
40 Deadlifts (225/155)
50 Calorie Bike
60 Bar Facing Burpees

WOD Guidance & Goal: Work your way quickly through, but not to failure on, the HSPUs. Move the deadlifts in sets of 5-10. Push the bike at a steady and sustainable pace, dialing it back in the the last 5 calories in preparation for a long grind at the burpees. We find 5 fast burpees, followed by 5 steady burpees helps break up the large set. In your last 10-15 burpees, give it all you got.

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3 rounds
800m moderate, 400m fast, rest 4 minutes

7:30p

“Connection”
With a partner
20 Rounds
5 Tuck Jumps
20 Mountain Climbers
5 Sit to Stands
20 Jumping Jacks
5 Meter Wheelbarrow
*alternate rounds

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