Daily WOD

LIFT:

BENCH PRESS
DUMBBELL FLYES
SUPERSET THE TWO MOVEMENTS
4-6 BENCH PRESS REPS
10-12 FLYES
COMPLETE 4 SETS TOTAL

METCON:

10-9-8-7-6-5-4-3-2-1
TOES TO BAR
SWINGS 70/55
BIKE FOR CAL

LIFT:

LUNGES
HOLDING ONTO THE RIG WITH ONE HAND AND HOLDING A DUMBBELL WITH THE OTHER
PERFORM 10 REPS EACH LEG FOR 5 SETS TOTAL
YOUR REAR LEG IS UP ON A BENCH WITH YOUR TOES POINTED.

METCON:

25-20-15
ROW FOR CALORIES
BURPEE OVER BOX @24/20

I’LL BE BACK TOMORROW, I ASSUME YOU CAN ALL DO DOUBLE UNDERS BY NOW!!!

THE DESIGNATED TIME THAT THE GARAGE DOOR WILL BE OPEN WILL BE 10:45AM TILL 12:15PM, FOR THOSE OF YOU WHO WOULD RATHER WORKOUT
WITH THE DOOR OPEN WHILE IN THE GYM.
PLEASE, IF YOU DON’T WANT TO TRAIN WHILE THE DOOR IS OPEN DO NOT SHOW UP BETWEEN THE TIMES OF 10:45AM AND 12:15PM.
IF YOU WANT THE DOOR OPEN WHILE YOU TRAIN, THEN MAKE SURE YOU ARE THERE BETWEEN THE TIMES OF 10:45AM AND 12:15PM.

THANK YOU FOR YOUR CONCERN.


METCON (10 Rounds)

EVERY MIN (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Cleans (205/135)

LIFT:

PUSH JERK
2 REPS EVERY 60 SECONDS
FOR 8 MINUTES TOTAL

METCON:

100 PULL UPS
100 SIT UPS
100 PUSH UPS
100 AIR SQUAT
IF YOU HAVE NOT DONE PULL UPS IN A WHILE, DO MOST OF THEM ON THE RINGS OR USE A STRONG BAND.
DO NOT DO 100 PULL UPS ON THE BAR WITH NO BAND OR A SKINNY ONE IF YOU HAVE NOT DONE PULL UPS IN A BIT.

***NOW HERE’S HOW YOU DO THIS WORKOUT, YOU MUST FINISH THE EXERCISES IN ORDER BEFORE YOU MOVE ON WITH THE WOD.
TRY AND COMPLETE AS MANY REPS OF THE EXERCISE AS YOU CAN BEFORE SWITCHING TO A MODIFICATION, FOR EXAMPLE:
LETS SAY YOU CAN GET 14 PULL UPS WITHOUT A BAND, THEN DO AS MANY AS YOU CAN WITH NO BAND TO START, LET’S SAY IT’S 14, THEN ADD A BAND AND GET AS MANY AS YOU CAN AGAIN. LET’S SAY WITH THE BAND YOU GET ANOTHER 14. NOW YOU HAVE 28, ADD ANOTHER BAND AND THEN AGAIN GET AS MANY AS YOU CAN, AND SO ON AND SO ON. IN OTHER WORDS, DON’T DO 5 PULL UPS FOR 10 MINUTES TILL YOU HIT 100.
SAME THING WITH THE OTHER EXERCISES, AS MANY REPS AS POSSIBLE THEN MODIFICATION AND THEN MOD MORE.
TRY AND FINISH THE WORKOUT IN AROUND 13-17 MINUTES.
REMEMBER, IT’S MUCH MORE IMPORTANT TO DO THE WORKOUTS FAST WITH LIMITED REST THAN IT IS TO SIT THERE FOR 30 MINUTES AND TRY AND CHIP AWAY WITH SMALL NUMBERS.***

LIFT:

FRONT SQUAT
6 X 4
4 REPS EVERY 90 SECONDS @70-75%

METCON:

15 MIN AMRAP
5 DEADLIFT @275/175
7 PUSH UPS
12 BOX JUMPS @24/20

HAPPY SUPER BOWL SUNDAY!
ENJOY THE GAME AND STUFF YOUR FACE WITH WINGS!
DON’T WORRY YOU’RE NOT EATING A BABY CHICKEN.

WORKOUT:

WITH TWO KETTLEBELLS
COMPLETE:
10 SWINGS
8 SNATCH
6 OVERHEAD LUNGES (BOTH OVERHEAD WITH ELBOWS LOCKED OUT AND CORE TIGHT!)
35 DOUBLE UNDERS
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES

On Saturday, April 24th, 2021, we’re holding, our 4th Try Weightlifting Day in conjunction with the 2nd International Weightlifting Day! We want to invite athletes in your area to give weightlifting a try at your club. Any one is welcome to take part in Try Weightlifting Day! Clubs are encouraged to follow state, federal and local guidelines for safe lifting during the COVID-19 Pandemic. Refer to our Back To Lifting Guidelines for more information. What Do I Have to Do? This event not only brings awareness of our sport, but of your club in your community. If you would like your club to participate CLICK HERE to sign up. If you are already planning on hosting a meet that day, you can always invite new athletes to attend the meet and have a weightlifting training session after the meet has concluded. USAW will be hosting an online competition over the weekend of April 24th for all athletes. Stay tuned for the event announcement! Ok…What Do I Need to Provide? All that is required by your club is to provide a USA Weightlifting-certified coach to show these new athletes good technique and help them get acquainted with the equipment. Will our guests be covered by insurance? Yes, all guests to your club for this event will be covered by USA Weightlifting’s insurance. After the event, you will just need to provide the names of the guest athletes who lift in your gym. Due to insurance requirements, non-USAW members will only be covered on April 24th, 2021. What else do I need to know? If you want to participate, we will provide marketing materials to help promote the event in your area. USAW marketing materials will be provided after you sign up for the event. These materials include Social Media posts, flyers, etc. Your club will also be featured on USA Weightlifting’s homepage as promotion for the event. You know your community better than we do! Feel free to start promoting your event via your current Social Media channels, club specific flyers, etc. What’s in it for me? The goal is to attract athletes to the sport of weightlifting. The more athletes you bring in, the more opportunity you have to get new athletes in the door and see your business and the sport grow! What if I have questions? Give the National Office a call at 719-866-4508 or drop us a line at usaw@usaweightlifting.org. Last day for your club to sign up for Try Weightlifting Day is April 16th, 2021.

LIFT:

BENCH PRESS
7 X 3
3 REPS EVERY 75 SECONDS @65-75%

METCON:
4 MINUTES EACH EXERCISE/ 1 MIN REST BETWEEN EXERCISES

***10 ON / 20 OFF BIKE FOR CALORIES
***20 ON /10 OFF PUSH UPS
***20 ON / 10 OFF SIT UPS
***10 ON / 20 OFF PULL UPS

METCON:

5 ROUNDS

BENCH PRESS
PULL UP
BACK SQUAT

COMPLETE EACH EXERCISE TO FAILURE EVERY SET
CHOOSE A WEIGHT THAT ALLOWS YOU TO COMPLETE AT LEAST 15 REPS THE FIRST SET
THE REPS WILL GO DOWN AS YOU WORK YOUR WAY THROUGH.
REST AS NEEDED, AT LEAST 3-5 MINUTES BETWEEN SETS

LIFT:

DEADLIFT
7 X 3 @80%
EVERY 90 SECONDS

METCON:

12 MIN AMRAP
10 REPS POWER SNATCH @75/55
10 REPS BURPEE OVER BAR

METCON:

FOR 28 MINUTES
COMPLETE
ON 1ST MINUTE:  20 WALL BALLS 20/14
ON 2ND MINUTE:  20 SWINGS 55/35
ON 3RD MINUTE:  8/5 PULL UPS
ON 4TH MINUTE:  10/5 CALORIES BIKE

7 ROUNDS FOR EACH EXERCISE
KEEP ROTATING THROUGH FOR 28 MINUTES