Workout of the Day: Monday, 6.10.13

Tonight’s BCCC Q&A is at 630pm in the Coaches Lounge and is on: “Gut Health, Digestion, and Poop (yup)”  – if you’re part of the BCCC you belong here!  Come out and chat!

Below, Paul Buono, during the middle of “Jackie”.

PaulJackie

If you haven’t seen it yet, here’s the basic template for the next 4-week cycle to come:

MONDAY: Back Squat, 5, 3, 2, 1 this cycle plus an 8ish min range WOD.
TUESDAY: Hang Snatch, up to a peak of 1 every week. Box Jump/Double Under short WODs.
WEDNESDAY: The Muscle-up – EVERY WEEK! Complemented by longer ring dominant WODs (up to 15 minutes).
THURSDAY: The Shankle Complex (clean pull once, clean pull twice, clean pull a third time, then hang clean, then split jerk twice). Peak it. Every week…and nothing else. I’m so psyched.
FRIDAY: Strongman Movement Dominant WODs.
SATURDAY: Deadlift dominant WODs – up to 20 minutes in length, benchmarks wherever possible.
SUNDAY: Bodyweight Movement Only Benchmarks up to 20 minutes in length.

Below: Record, Cassie, and Morgan in the ice bath area – looking like a commercial for a CrossFit spa. :) Whew! What a weekend!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Quads and Pecs, 6 minutes. 3 Rounds of: 3 Inverted Hand Push-ups, 3 Wide-Grip Supinated Pull-ups, 6 steps of Spiderman plus Overhead Reach to Both Sides, 3 Pause Jump Squats.

STRENGTH: Back Squat, up to a peak of 5.

CONDITIONING: Tabata Wallballs (20/14 both to 10′), Tabata Burpees

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