Workout Of the Day

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Iron Cross
12 Scorpions
Baby Elephants
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC OHS
12 PVC Windmills
12 Toe Reaches

STRENGTH WORK
Front Squat
1set x 3rep @90%
3set x 3rep @80%

INTRO SKILL WORK
PVC Snatch Progression
Med Ball Clean
Barbell Clean

WOD
170730O
4 Rnds for time of:
400 meter Run
25 Wall Ball, #20/14
25 KB Swing, #53/35
(15 min time cap)

OLY WK3 DAY1
WORKOUT
Clean + Front Squat + Jerk (% of RM) – RM 1+1+1, 90% x 1+1+1 x 2
Clean Pull on Riser – 95%x3, 100%x3, 105%x3x3
Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps

No Class:
Rest Day!

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs
12 PVC OHS
12 Toe Reaches
12 Glute Raises
30 Floor Reaches

OLYMPIC WORK
Low Hang Pwr Clean
10 set x 3rep @65%

INTRO SKILL WORK
PVC Snatch Progression
Snatch
5set x 3rep

WOD
170730N
Partner WOD
18 Min AMRAP of:
18 Altnernating KB Thruster, #53/35
18 BOYP
200 meter Run

OLY WK2 DAY6
WORKOUT
Hang Power Clean (knee) (% of clean) – 65%x2x10
Clean High-Pull – 75%x3x5

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Iron Cross
12 SCORPIONS
12 Glute Raises
12 Shinbox Switch
Baby Elephants
200 meter Run

STRENGTH WORK
Pause Back Squat
1set x 5rep @75%
3set x 5rep @70%
(3 sec pause in bottom)

INTRO SKILL WORK
Deadlift
PVC Snatch Progression

WOD
170730M
15 Min AMRAP of:
15 HR Push-ups
100 meter Run
15 KB Swing, #53/35

OLY WK2 DAY5
WORKOUT
Snatch Pull + Snatch + OHS – RM 1+1+1, 90% x 1+1+1 x 2 (% of RM)
Snatch Segment Deadlift on Riser (mid-shin) + Snatch Deadlift on Riser (% of RM) – RM 1+3, 90% x 1+3 x 2
Pause Back Squat (% of RM) – 5RM, 90%x5, 90% x Max reps

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
200 meter Run
Russian Kicks
Bear Crawls
200 meter Run
12 Squats
12 Glute Raises
12 Shinbox Switch
Spiderman Lunges

STRENGTH WORK
Front Squat
10set x 3rep @65%

WOD
Double Grace
For Time:
60 Pwr Clean & Jerk, #135/95
(15 Min time cap)

OLY WK2 DAY4
WORKOUT
Hang Power Snatch (knee) (% of snatch) – 60%x2x5, 65%x2x5
Snatch High-Pull – 70%x3x2, 75%x3x3
Front Squat – 60%x2x10

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 HR Push-Ups
12 PVC Pass Arounds
12 PVC Good Mornings
30 PVC Floor Reaches
Baby Elephants
12 Toe Reaches
12 Iron Cross
12 SCORPIONS

OLYMPIC WORK
Push Jerk
5set x 3rep @60%
5set x 3rep @65%

INTRO SKILL WORK
Push Press
Push Jerk

WOD
170730L
3 Rnds for time of:
25 Sit-ups
8 Wall Walks
90ft OHWLNG, #45/25
(15 min time cap)

OLY WK2 DAY3
WORKOUT
Power Jerk (% of split jerk) – 60%x2x5, 65%x2x5
Push Press – 5RM, 90%x5, 90% x Max reps (% of RM)

WARM-UP
400 meter Run
12 Squats
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 Alt Stationary Rev Lunges
12 SUPERMANS
Baby Elephants
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Arounds
12 Toe Reaches
30 Floor Reaches

WOD
170730K
25 Min AMRAP of:
15 Deadlifts, #155/105
12 Cleans
9 Snatches
6 BOTB
3 Bar Muscle-Ups
(If you don’t have BMU then: 2 Pull-Ups/2 HR Push-Ups = 1 BMU)

OLY WK2 DAY2
WORKOUT
Clean Pull + Clean + Jerk – RM 1+1+2, 90% x 1+1+2 x 2 (% of RM)
Clean Segment Deadlift on Riser (mid-shin) + Clean Deadlift on Riser – RM 2+2, 90% x 2+2 x 2 (% of RM)
Front Squat (% of RM) – 3RM, 90%x3, 90% x Max reps

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
12 Shinbox Switch
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs
12 PVC OHS
30 PVC Floor Reaches
12 Toe Reaches
200 meter Run

OLYMPIC WORK
Low Hang Pwr Clean
5set x 3rep @60%
5set x 3rep @65%

INTRO SKILL WORK
Squat
Front Squat
Press

WOD
170730J
For Time:
12 Thruster, #115/80
20 Sit-Ups
400 meter Run
12 Thruster
20 Sit-ups
200 meter Run
12 Thruster
20 Sit-ups
100 meter Run
(15 min time cap)

OLY WK2 DAY1
WORKOUT
Hang Power Clean (knee) (% of clean) – 60%x2x5, 65%x2x5
Clean High-Pull – 70%x3x2, 75%x3x3

No Class:
Rest Day!