Workout Of the Day

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 Squats
Spiderman Lunges
200 meter Run
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
Childs Pose – 1:00
Front Rack Stretch – 1:00
Pigeon Pose – 1:00 ea side

WOD
180805I
3 Partner WOD
25 Min AMRAP of:
120/90 Calorie Row
75 Thrusters, #95/65
*9 Rope Climbs
120/90 Calorie Row
75 Pwr Snatch, #115/80
9 Rope Climbs
120/90 Calorie Row
75 Clean & Jerk, #135/95
9 Rope Climbs
*Race to the rope

OLY WK1 DAY6
WORKOUT
Back Squat – 65%x10x3
Clean Pull + Hang Clean (mid-thigh) + Power Jerk – 70%x1+3+1, 75%x1+3+1×3
Hang Clean Pull (below knee) – 85%x5x3

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

INTRO SKILL WORK
– PVC Snatch Progression

WOD REHEARSAL
1 Round
100 Meter Row
10 Double-Unders
3 Pull-Ups
6 Push-Ups
9 Squats

WOD
180805H
For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”
(One round of “Cindy” = 5 Pull-Ups, 10 Push-Ups, 15 Squats)
[25 Min Time Cap]

OLY WK1 DAY5
WORKOUT
Back Squat – 70%x3x8
Power Snatch + Hang Snatch (mid-thigh) – 65%x1+1×2, 70%x1+1×3
Power Clean + Hang Clean (mid-thigh) + Jerk – 65%x1+1+1×2, 70%x1+1+1×3

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

OLYMPIC WORK
Push Jerk
2set x 3rep @65%
3set x 3rep @70%

WOD
For time:
Isabel
30 Power Snatch #135/95
Then (No Rest):
Grace
30 Power Clean & Jerk, #135/95
(15 min Time Cap)

OLY WK1 DAY4
WORKOUT
Power Jerk – 65%x3x2, 70%x3x3
Press in Split (moderate weight by feel) – 3×10

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
200 meter Run
12 Glute Raises
Bear Crawls
200 meter Run
Russian Kicks
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
Wrist Stretch – :30 Seconds
Childs Pose – :30 Seconds
Ankle Stretch – :30 Seconds Each Leg

INTRO SKILL WORK
– Press
– Push Press
– Push Jerk

STRENGTH WORK
Back Squat
5set x 5rep @70%

WOD
180805G
5 Rds For Time of:
15 BOTB
10 Thruster, #115/80
(18 Min Time Cap)

OLY WK1 DAY3
WORKOUT
Back Squat – 70%x5x5
Snatch High-Pull + Hang Snatch (mid-thigh) – 65%x1+3×2, 70%x1+3×3
Hang Snatch High-Pull (below knee) – 80%x5x3

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Spiderman Lunges
Russian Kicks
Bear Crawls
12 Glute Raises
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
Childs Pose – 1 Minute
Calve Stretch Foot Pedals – 1 Minute

OLYMPIC WORK
BTN Snatch Grip Push Press + Overhead Squat
5set x 5+2rep @65%

WOD
180805F
3 Min AMRAP of:
24 Box Jump Overs, 24″/20″
18 Wall Balls, #20/14
Max Reps Pwr Cleans, #115/80
Rest 3 Min:
3 Min AMRAP of:
21 Box Jump Overs, 24″/20″
15 Wall Balls, #20/14
Max Reps Pwr Cleans, #135/95
Rest 3 Min:
3 Min AMRAP of:
18 Box Jump Overs, 24″/20″
12 Wall Balls, #20/14
Max Reps Pwr Cleans, #155/105
(Score = Total Pwr Cleans)

OLY WK1 DAY2
WORKOUT
Hang Muscle Snatch (knee) – 30%x5x5
Snatch Push Press + Overhead Squat – 65%x5+2×5

WARM-UP
200 meter Run
Walking Lunges
Russian Kicks
Baby Elephants
Toe Touches
Bear Crawls
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
Childs Pose – 1 Minute
Overhead Stretch on Wall – 1 Minute

INTRO SKILL WORK
– Squat
– Front Squat
– Overhead Squat

STRENGTH WORK
Back Squat
3set x 10rep @60%

WOD REHEARSAL
1 Round
3 C2B Pull-ups
3 BOTB
3 OHS

WOD
180805E
9-15-21 Rep Rnds For Time of:
C2B Pull-Ups
BOTB
OHS, #95/65
(15 Min Time Cap)

OLY WK1 DAY1
WORKOUT
Back Squat – 60%x10x3
Clean Pull + Hang Clean (mid-thigh) + Power Jerk – 65%x1+3+1×2, 70%x1+3+1×3
Hang Clean Pull (below knee) – 80%x5x3

No Class:
Rest Day!

No Class:
Instead we are hosting our PFB Weightlifting 2018 Summer Open Weightlifting meet. Please come on out and cheer on the lifters. The ladies will kick off with the first lift taking place at 10am. See you there!

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
100 meter Run
12 Iron Cross
12 SCORPIONS
100 meter Run
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Squat Hold – 1 Minute
Childs Pose – 1 Minute

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

OLYMPIC WORK
Mid-Hang Snatch
8set x 1rep @70%

WOD
180805D
20 Min AMRAP of:
50 Wall Balls, #20/14
50 Double- Unders
40 Box Jumps, 24″20″
40 KB Swings, #53/35
30 Sit-Ups
30 Burpees
20 Alt DB Squat Clean, #50/35
20 Alt DB Snatch
100 Meter Farmer Carry Right Hand, #50/35
100 Meter Farmer Carry Left Hand

OLY WK13 DAY5
WORKOUT
Mid-Hang Snatch – 70% x 1 x 6
Power Clean & Power Jerk – 75% x 1 x 6