Call Us: (216) 373-0820

WOD

18
Jan

Thursday – January 19th

WOD:
“The Chief”
5 rounds each for reps, rest 1 minute between rounds:
3 minute AMRAP:
3 power clean #135/95
6 pushup
9 air squat

Post WOD at 25 minutes on the clock:
5 minute AMRAP:
Toes to bar

17
Jan

Wednesday – January 18th

Tom and his buddy Dylan suffering through their last couple pushups on Saturday.

Strength:
Overhead squat 7×5 ascend to a 5RM

WOD:
7 minute AMRAP:
50 double under
30 wall ball shot #20/14 to 10/9′
15 chest to bar

16
Jan

Tuesday – January 17th

Hong fighting out a PR on his strict press!

Mobility:
Front rack
Overhead
General Squat

WOD:
Open Workout 16.5
For time:
21-18-15-12-9-6-3
Thruster #95/65
Bar facing burpee

Cooldown:
Easy 1k row (under 20 SPM)
Stretch hamstrings, quads, anything else that is tight

14
Jan

Sunday – January 15th

Nitsa’s final meters in a painful 1k!

10am – WOD
11am – WOD

Strength:
Part 1
5×3 Front Squat, on a 2 Minute Clock. Start at 65% of 1RM and ascend to 80% by the end of 5 sets.

Front Squat Demo

Part 2
5×3 Clean Grip Deadlift, on a 2 Minute Clock. Start at 90% of 1RM Clean and ascend to 110% by the end of 5 sets.

Deadlift Demo

WOD:
Open Workout 13.4
7 Minute AMRAP:
3 clean and jerks 135/95
3 toes to bar
6 clean and jerks 135/95
6 toes to bar
9 Clean and jerks
9 toes to bar

*Continue adding 3 reps to each movement each round until 7 minutes is reached. In this workout “clean” identifies a category of movement. Power cleans are advised.

13
Jan

Saturday – January 14th

Neil and Ken carrying some kettlebells.

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Guest WOD

Partner WOD:
30 minute AMRAP:
80′ bear crawl
20 kettlebell swing #53/35
15 pushup and high five
80′ overhead walking lunge #20/14
*One works while one rests. Split work as desired.

12
Jan

Friday – January 13th

John coming back after a long hiatus to enjoy a healthy dosage of sumo deadlift high pulls!

WOD:
10 minute AMRAP:
10 kettlebell deadlift #70/53 pair
100′ farmers carry #70/53 pair
50 double under

– Rest 3 minutes, then repeat as a 5 minute AMRAP

Post WOD at 25 minutes on the clock:
1k row for time