Workout Of the Day

WARM-UP
200 meter Run
Toe Touches
10 Glute Raises
Walking Lunges
12 Squats
Russian Kicks
12 Iron Cross
Baby Elephants
12 SCORPIONS
Bear Crawls
12 SUPERMANS
200 meter Run

MOBILITY WORK
Pigeon Pose – 1 Min ea Side
Child’s Pose – 1 Min

WOD REHEARSAL
ea Partner
5 Cal Row/Bike
5 Barbell Facing Burpees
5 STOH

WOD
181202L
3 Partner WOD
24 Min AMRAP of:
Every 6 Min:
60/45 Cal Row or 50/35 Cal Bike
45 Barbell Facing Burpees
Max Reps STOH in Time Remaining, #135/95
(No Rest Between Rounds. Partners can switch out as desired.
All movements must be completed before moving to the next.)

OLY WK4 DAY6
WORKOUT
Pause Front Squat – 75%x3x3
Power Clean + Power Jerk – 70%x1+3, 75%x1+2, 80%x1+1, 85%x1+1, 90%x1+1, (90%x1+1, 90%x1+1)
Snatch Balance – 70%x3, 75%x2, 80%x2, 85%x2, 90%x1, (90%x1, 90%x1)
*Increase weights in ( ) if you feel good

WARM-UP
400 meter Run
12 Squats
12 Glute Raises
12 Toe Reaches
12 Reverse Lunges
12 SUPERMANS
Spiderman Lunges
12 PVC Pass Throughs
12 PVC Windmills
12 PVC Good Mornings
12 PVC Pass Arounds

MOBILITY WORK
Child’s Pose – 1 Min
Overhead Stretch on Wall – 1 Min

INTRO SKILL WORK
– PVC Snatch Progression

OLYMPIC WORK
Hang Snatch (below knee)
1set x 3rep @70%
1set x 2rep @75%
1set x 2rep @80%
1set x 2rep @85%
3set x 1rep @85%

WOD
181202K
5 Rnds For Time of:
200 Meter Run
30 Double-Unders
9 Hang Squat Cleans, #115/80
(15 Min Time Cap)

OLY WK4 DAY5
WORKOUT
Hang Snatch (below knee) – 70%x3, 75%x2, 80%x2, 85%x2, 90%x1, (90%x1, 90%x1)
Snatch Pull on Riser – 95%x3, 100%x3, 105%x3
Weighted Back Extensions – 3×10
*Increase weights in ( ) if you feel good

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Then:
2 Rnds of:
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
12 PVC Windmills
12 PVC OHS

MOBILITY WORK
Child’s Pose – 1 Min
Pigeon Pose – 1 Min ea Side

WOD REHEARSAL
200 Meter Run
5 Cal Row/Bike
7 Wall Ball
6 Alt DB Snatch
4 T2B

WOD
181202I
24 Min AMRAP of:
400 Meter Run
*15/12 Cal Row or 12/10 Cal Bike
15 Wall Balls, #20/14
12 Alt DB Snatch, #50/35
9 T2B
*Race to Rower/Bike

OLY WK4 DAY4
WORKOUT
Back Squat – 78%x8, 83%x6, 88%x4, 93%x2, 83%x8
Jerk (3 sec hold in split) – 70%x3, 75%x2, 80%x2, 90%x1, (90%x1, 90%x1)
Push Press – 72%x5, 78%x3, 83%x2, 88%x2, (88%x2)
*Increase weights in ( ) if you feel good

WARM-UP
200 meter Run
12 Squats
Walking Lunges
200 meter Run
Toe Touches
Russian Kicks
200 meter Run
12 Iron Cross
12 SCORPIONS
Then:
Modified Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Pigeon Pose – 1 Min ea Side
Overhead Stretch on Wall – 1 Min

INTRO SKILL WORK
– Press
– Push Press
– Push Jerk

OLYMPIC WORK
Snatch
1set x 2rep @70%
1set x 2rep @75%
1set x 1rep @80%
3set x 1rep @85%

WOD
181202H
For Time:
400 Meter Run
50 OHS, #45/35
400 Meter Run
50 Thrusters
400 Meter Run
50 Front Squats
(17 Min Time Cap)

OLY WK4 DAY3
WORKOUT
Snatch – 70%x2, 75%x2, 80%x1, 85%x1, HS
Clean & Jerk – 70%x2(1+1), 75%x2(1+1), 80%x1+1, 85%x1+1, HS
Front Squat – 73%x3, 78%x2, 83%x1, 88%x1, HS

WARM-UP
400 meter Run
12 Squats
12 Reverse Lunges
12 Squats
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 HR Push-Ups
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs

MOBILITY WORK
Child’s Pose – 1 Min
Pigeon Pose – 1 Min ea Side
Overhead Stretch on Wall – 1 Min

OLYMPIC WORK
Hang Clean (mid-thigh)
1set x 3rep @70%
1set x 2rep @75%
1set x 2rep @80%
2set x 2rep @85%

WOD
181202G
For Time:
21 Bar Facing Burpees
30 Pwr Cleans, #135/95
21 Bar Facing Burpees
(10 Min Time Cap)

OLY WK4 DAY2
WORKOUT
Hang Clean (mid-thigh) – 70%x3, 75%x2, 80%x2, 85%x2, (85%x2)
Clean Pull on Riser – 90%x3, 95%x3, 100%x3
SLDL (% of back squat) – 55%x6, 60%x6x2
*Increase weights in ( ) if you feel good

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Front Rack Stretch – 1 Min
Pigeon Pose – 1 Min ea Side

INTRO SKILL WORK
– Squat
– Front Squat
– Overhead Squat

STRENGTH WORK
Pause Front Squats
(3 sec pause in bottom)
2set x 3rep @70%
3set x 3rep @75%

WOD
181202F
6 Min AMRAP of:
10 T2B
30 Double-Unders

3 Min Rest

6 Min AMRAP of:
*Wall Balls, #20/14
*15 Sit-Ups after each break

OLY WK4 DAY1
WORKOUT
Pause Front Squat – 70%x3, 75%x3x2
Power Clean + Power Jerk – 70%x1+3, 75%x1+2, 80%x1+1, 85%x1+1, (85%x1+1)
Snatch Balance – 70%x3, 75%x2, 80%x2, 85%x2, (85%x2)
*Increase weights in ( ) if you feel good

No Class:
Rest Day!

WARM-UP
400 meter Run, then:
2 Rnds of:
12 Reverse Lunges
12 Glute Raises
12 HR Push-Ups
12 Squats
12 Toe Reaches
12 PVC Pass Arounds
12 PVC Good Mornings

MOBILITY WORK
Front Rack Stretch – 1 Min
Pigeon Pose – 1 Min ea Side

WOD REHEARSAL
ea Partner:
6 Deadlift
4 Hang Pwr Clean
3 STOH
5 Cal Row/Bike

WOD
181202E
3 Partner WOD:
5 Min AMRAP of:
3 Rnds
12 Deadlifts, #95/65
9 Hang Pwr Clean
6 STOH
Then:
Max Cal Row or Bike in Remaining Time
Rest 4 Min:

5 Min AMRAP of:
3 Rnds
12 Deadlifts, #135/95
9 Hang Pwr Clean
6 STOH
Then:
Max Cal Row or Bike in Remaining Time
Rest 4 Min:

5 Min AMRAP of:
3 Rnds
12 Deadlifts, #155/105
9 Hang Pwr Clean
6 STOH
Then:
Max Cal Row or Bike in Remaining Time
(Indiv that begins a movement must finish it before trading out)

OLY WK3 DAY6
WORKOUT
Hang Snatch (below knee) – 70%x3, 75%x2, 80%x2, 85%x2, (85%x2)
Snatch Pull on Riser – 90%x3, 95%x3, 100%x3
Weighted Back Extensions – 3×10
*Increase weights in ( ) if you feel good

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
Spiderman Lunges
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 PVC Pass Arounds
12 PVC Windmills
12 PVC Pass Throughs

MOBILITY WORK
Child’s Pose – 1 Min
Overhead Stretch on Wall – 1 Min

INTRO SKILL WORK
– PVC Snatch Progression
– Clean & Jerk: 5set x 3rep

STRENGTH WORK
Back Squat
1set x 6rep @75%
1set x 4rep @80%
1set x 3rep @85%
1set x 2rep @90%
1set x 4rep @80%

WOD
181202D
15 Min AMRAP of:
55 Pwr Snatch, #95/65
55 Pull-Ups
55 HSPU
*45 Cal Row or 35 Cal Bike
*Race to Rower/Bike

OLY WK3 DAY5
WORKOUT
Back Squat – 75%x6, 80%x4, 85%x3, 90%x2, 80%x4
Jerk (3 sec hold in split) – 70%x3, 75%x2, 80%x2, 85%x2, (85%x2)
Push Press – 70%x5, 75%x3, 80%x2, 85%x2, (85%x2)
*Increase weights in ( ) if you feel good