Workout of the Day Tuesday November 6, 2012


4 x 4 (Last set should be at minimum 75% of your 1 RM)



Two Rounds of:


20 Burpees

30 Lunges 95/65

40 Back Squats 95/65



50 Ring Dips



We’ve added the evening strength/skills class to Tuesday and Thursday at 5:00 pm.  With that, it will be the same programming as the Monday and Wednesday (respectfully) strength/skills class.  Also, a majority of the strength classes are based on your max lifts, so… KNOW YOUR MAXES!!!


You may have noticed many people starting a strength program.  It is a very precise program based on percentages of your maxes in the snatch, clean and jerk, front squat, and back squat.  So far, it’s been pretty great!  But this is something you’ll have to do on your own or out of a typical class.  So, open gym, or off in a corner after permission from the coach during a class.


Click the link, then click the “Open program document here”, all you have to do is enter your maxes in the top boxes and it will map out everything for you!  However, Day #3 is a bit screwy, I have corrected it and have it saved to my computer, but I am slightly computer illiterate and can’t figure out how to post a link of excel to the site!  (Pathetic I know)…


Happy lifting, dominate today!

This entry was posted in WOD.