Workout Of the Day

WARM-UP
400 meter Run
Walking Lunges
12 Squats
12 Glute Raises
Russian Kicks
12 Shinbox Switch
12 Iron Cross
12 SCORPIONS
Toe Touches
Bear Crawls
12 PVC Good Mornings
12 PVC Windmills
12 PVC OHS
Spiderman Lunges

STRENGTH WORK
Back Squat
1set x 2rep @75%
1set x 2rep @80%
3set x 2rep @85%

WOD
Jackie
Row 1000m
50 Thruster, #45/35
30 Pull-Ups

OLY WK8 DAY1
WORKOUT
Snatch – 70%, 75%, 80%, 85%, 90%, 90%, 90%
Clean & Jerk – 70% x 1+1, 75% x 1+1 x 5
Back Squat – 75%x2, 80%x2, 85%x2

No Class:
Rest Day!

WARM-UP
200 meter Run
Walking Lunges
12 Squats
200 meter Run
Toe Touches
12 Toe Reaches
200 meter Run
12 Iron Cross
12 SCORPIONS
12 Glute Raises
12 Shinbox Switch
30 PVC Floor Reaches
Spiderman Lunges

STRENGTH WORK
Pause Front Squat
2set x 2rep @70%
4set x 2rep @75%

WOD
170618F
Partner WOD:
40 Pull-ups
400 meter Run
22 Alt Thruster, #95/65
400 meter Run
22 Alt Thruster
400 meter Run
40 Pull-ups
(15 min time cap)

OLY WK7 DAY6
WORKOUT
Snatch (max 85% if you go up) – 70%x1, 75%x1, 80%x1, 80%x1, 80%x1
Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up) – 70% x 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
Pause Front Squat + Jerk Dip Squat – 70% x 2+2, 75% x 2+2 x 3

WARM-UP
400 meter Run
Walking Lunges
12 Squats
Toe Touches
12 Glute Raises
Russian Kicks
12 HR Push-ups
Bear Crawls
12 Shinbox Switch
12 Toe Reaches
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
Spiderman Lunges
200 meter Run

WOD
170618E
For Time:
21 KB Step-Ups, Right Arm, #53/35
50 KB Swings
21 KB OHS, Left Arm
50 KB Swings
21 KB OHS, Right Arm
50 KB Swings
21 KB Step-Ups, Left Arm

OLY WK7 DAY5
WARM-UP
Block Snatch (knee) – 70%x2x5
Snatch Pull – 95%x3x3
Front Squat – 70%x3, 75%x3, 80%x3

WARM-UP
3 Min of Double-Unders/Singles, then:
12 Squats
12 HR Push-ups
12 Glute Raises
12 Toe Reaches
12 Shinbox Switch
12 HR Push-ups
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
30 PVC Floor Reaches

OLYMPIC WORK
Push Press
2set x 3rep @70%
3set x 3rep @75%

WOD
170618D
5 Rnds for time of:
*5 Bar Muscle-ups
10 Power Snatch, #75/55, Challenge: #60/35
15 BOTB
*If you don’t have Bar MU, then complete
2 Pull-ups & 2 HR Push-ups for ea MU.
(15 min time cap)

OLY WK7 DAY4
WORKOUT
Power Jerk + Jerk (5 sec hold overhead on last rep) – 75% x 1+1 x 6
Push Press Bnk + Push Press – 70% x 3+2, 75% x 3+2 x 3
Walking Lunge – Empty Barbell x 2 x 10/leg

WARM-UP
400 meter run, then:
2 Rnds of:
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC OHS
10 Toes Reaches
10 Glute Raises
10 HR Push-ups
Then:
Baby Elephants

OLYMPIC WORK
High Hang Snatch
1set x 2rep @65%
5set x 2rep @70%

Best You Skill Work:
Snatch
5set x 3rep
Clean & Jerk
5set x3rep

WOD
170618C
10 Min AMRAP of:
Ascending Ladder
*10 Deadlift, #185/125, Challenge: #95/65
15 Box Jumps, 24″/20″
*Add 5 reps to ea Rnd of Deadlifts for remainder of 10 min.

OLY WK7 DAY3
WORKOUT
Snatch High-Pull + Snatch from Power Position – 70% x 1+1 x 5
Drop Snatch (% of snatch) – 50%x2x4
SLDL (% of BS) – 50%x5x2

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

STRENGTH/OLYMPIC WORK
Overhead Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)
Or
Clean & Jerk
5set x 3rep @70%

Best You Skill Work:
Snatch
5set x 3rep
Clean & Jerk
5set x3rep

WOD
170618B
3 Rns for time of:
400 meter Run
20 Pull-ups
40 HR Push-ups
(15 min time cap)

OLY WK7 DAY2
WORKOUT
Clean & Jerk (hold last jerk 5 sec overhead) – 70% x 2(1+1) x 5
Clean Pull – 95%x3x3
Back Squat – 70% x4x5

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 HR Push-ups
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 Toe Reaches
12 PVC Pass Arounds
12 PVC OHS
12 PVC Good Mornings
Baby Elephants

STRENGTH WORK
Overhead Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)

Best You Skill Work:
Squat Clean
PVC Progression
Barbell Squat Clean
5set x 3rep

WOD
170618
15 Min AMRAP of:
Ascending Ladder
5 Squat Clean, #155/105, Challenge: #75/45
*2 HSPU
*Add 2 reps to ea Rnd of HSPU for remainder of 15 min.

OLY WK7 DAY1
WORKOUT
Overhead Squat 3RM
Snatch – HS
Clean & Jerk 1+1 – HS

No Class:
Rest Day!