Workout Of the Day

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
200 meter Run
Russian Kicks
Toe Touches
Baby Elephants
200 meter Run
Bear Crawls
Iron Cross
SCORPIONS
12 HR Push-Ups
12 Squats

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

STRENGTH WORK
Front Squat
2set x 2rep @70%
2setx 2rep @80%
4set x 1rep @85%

WOD
Diane
21-15-9 Rep Rounds for time of:
Deadlift, #225/155
Handstand Push-Ups
(12 Min Time Cap)

OLY WK10 DAY5
WORKOUT
Snatch – HS
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1
Front Squat – 70%x2, 80%x2, 85%x1, 90%x1x3

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 HR Push-Ups
12 SUPERMANS
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

OLYMPIC WORK
Push Press
2set x 3rep @70%
1set x 3rep @75%
2set x 3rep @80%

WOD
181007E
3 Rounds For Time of:
400m Run
15 T2B
12 Reverse Barbell Lunges, #115/80
9 Strict Ring Dips
(15 Min Time Cap)

OLY WK10 DAY4
WORKOUT
Hang Power Clean + Power Jerk (knee) – 70%x2+1×2, 75%x2+1×3
Push Press – 70%x3, 75%x3, 80%x3x2

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

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

WOD
181007D
40 Min AMRAP of:
4 Rounds – On a 10 Min Running Clock:
800m Run, then:
Ascending Ladder
1 Pwr Clean, #155/105, 30 Double-Unders
2 Pwr Clean, 30 DU
3 Pwr Clean, 30 DU
(Continue to add (1) Pwr Clean per round)
[Score = Total Rounds + Reps of Pwr Cln & DU Completed)

OLY WK10 DAY3
WORKOUT
Snatch – 70%x2, 75%x2, 80%x2, 85%x1, 90%x1
Snatch Pull – 105%x2x3
Back Squat (pause first rep 3 sec) – 70%x3x3

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs
12 Toe Reaches
12 Iron Cross
12 SCORPIONS

STRENGTH/OLYMPIC WORK
Deadlift 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.
OR
Snatch
1set x 2rep @70%
1set x 2rep @75%
1set x rep @80%
1set x 1rep @85%
1set x 1rep @90%

WOD
181007B
12 Min AMRAP of:
7 Thrusters, #75/55
7 Pull-Ups
7 BOTB
100m Run

OLY WK10 DAY2
WORKOUT
Hang Power Snatch (knee) – 70%x2, 75%x2, 80%x2
Snatch Balance – HS

WARM-UP
200 meter
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Squats
12 Iron Cross
12 SCORPIONS
12 PVC Pass Arounds
12 PVC Good Mornings
12 Windmills

INTRO SKILL WORK
– PVC Snatch Progression
– Barbell Clean Progression

STRENGTH WORK
Deadlift 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.
OR
Front Squat
5set x 3rep @75%

WOD
181007
15 Min AMRAP of:
400 Meter Run
15 Power Snatches, #75/55

OLY WK10 DAY1
WORKOUT
Clean & Jerk – 70%x2(1+1), 75%x2(1+1), 80%x2(1+1), 85%x1+1, 90×1+1
Clean Pull – 105%x2x3
Front Squat – 75%x3x3

No Class:
Rest Day!

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

MOBILITY WORK
Childs Pose – 1 Minute
Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute

INTRO SKILL WORK
– PVC Snatch Progression

WOD REHEARSAL
1 Round
200m Run
5 Deadlifts
4 BOTB
3 STOH

WOD
181004E
For Time:
Run “The Loop”
Then:
3 Rounds of:
21 Deadlifts, #155/105
15 BOTB
9 STOH, #155/105
(20 Min Time Cap)

OLY WK9 DAY5
WORKOUT
Snatch (% of HS) – HS, 75%x2
Clean & Jerk (% of HS) – HS, 70%x2+1
Front Squat – HS

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Squats
12 Iron Cross
12 SCORPIONS
12 Squats
Spiderman Lunges

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

WOD REHEARSAL
1 Round
10 Double-Unders
5 Pwr Cleans
10 Double-Unders
5 T2B

WOD
181004C
15 Min AMRAP of:
30 Double-Unders
15 Pwr Cleans, #115/80
30 Double-Unders
15 T2B

OLY WK9 DAY4
WORKOUT
Hang Power Clean + Power Jerk (knee) – 70%x2+1×2, 75%x2+1×3
Push Press – 70%x3, 75%x3x3

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Baby Elephants
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
12 Toe Reaches
12 Glute Raises
Then:
Dumbbell Warm-up
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
(3 repetitions per side)

INTRO SKILL WORK
– Press
– Push Press
– Push Jerk

STRENGTH WORK
Back Squat (3 sec pause first rep)
5set x 3rep @70%

WOD REHEARSAL
1 Round
8 Alt DB Snatches
6 DB Goblet Squats
100m Run
4 Burpee Box Jumps

WOD
181004B
13 Min AMRAP of:
60 Alt DB Snatches, #50/35
50 DB Goblet Squats, #50/35
2x400m Run
30 Burpee Box Jumps, 24″/20″

OLY WK9 DAY3
WORKOUT
Snatch – 70%x2, 75%x2, 80%x2, 85%x1x2
Snatch Pull – 105%x2, 110%x2, 115%x2,
Back Squat (pause first rep 3 sec) – 70%x3x3