Workout Of the Day

WARM-UP
200 Meter Run
Walking Lunges
Toe Touches
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
Chest Stretch – :30 Seconds Each Side
Overhead Stretch on Wall – 1 Minute

WOD REHEARSAL
1 Round
Each partner, at opening weight. When partner one finishes the row, next partner can start.

3 Calorie Row
3 Bar Facing Burpees
3 Pwr Snatches

WOD
180603P
3 Partner WOD
25 Min AMRAP of:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Pwr Snatches, #75/55
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Pwr Snatches, #95/65
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Pwr Snatches, #115/80
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Pwr Snatches , #135/95
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Pwr Snatches, #155/105
(For mixed teams, complete 60-50-40-35-25 calories.)

OLY WK6 DAY6
WORKOUT
Jerk – 70% x 3 x 5
Push Press – 75% x 5 x 2, 80% x 4 x 2
Snatch High-Pull – 70% x 5 x 2, 75% x 5 x 2

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
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
Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute
Ankle Stretch – :30 Seconds Each Side

INTRO SKILL WORK
Fundamentals:
PVC Snatch Progression

WOD REHEARSAL
1 Round
5 Front Squats
100 Meter Run
5 C2B Pull-Ups
10 Double-Unders

WOD
180603O
7 Rounds for time of:
10 Front Squats, #185/125
100 Meter Run
7 C2B Pull-Ups
50 Double-Unders
(30 Min Time Cap)

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

OLYMPIC/STRENGTH WORK
Squat Clean 1RM
3-3-2-2-1-1-1
(Find New 1RM)
OR
Back Squat
1set x 3rep @60%
1set x 3rep @70%
1set x 2rep @75%
1set x 1rep @80%
1set x 1rep @85%
1set x 1rep @90%
1set x 1rep @95%

WOD
180603N
Tabata
8 Rounds of:
20 Sec Work / 10 Sec Rest of:
KB Swings, #53/35
Sit-Ups
30 ft. Shuttle Sprints
Score = Combined Total of
Lowest Reps From Each Exercise.

OLY WK6 DAY4
WORKOUT
Back Squat – heavy single
Snatch – heavy single
Clean & Jerk – heavy single

WARM-UP
400 meter Run
12 Squats
12 PVC Pass Arounds
12 Toe Reaches
12 Glute Raises
12 PVC Good Mornings
12 PVC Windmills
12 Iron Cross
12 Scorpions
Then:
Barbell Warm-up
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

INTRO SKILL WORK
Fundamentals:
Press
Push Press
Push Jerk

OLYMPIC WORK
Squat Clean 1RM
3-3-2-2-1-1-1
(Find New 1RM)

WOD
180603M
3 Rounds for time of:
20 Hang Pwr Cleans, #95/65
20 Front Squats
20 Push Press
(15 Min Time Cap)

OLY WK6 DAY3
WORKOUT
Hang Power Snatch – 60% x 1 x 5
Hang Power Clean & Power Jerk – 60% x 1 x 5
Clean – 1RM

WARM-UP
400 Meter Run
Walking Lunges
Toe Touches
Baby Elephants
12 Iron Cross
12 Scorpions
12 Glute Raises
12 Squats
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs

STRENGTH WORK
Overhead Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)
OR
Back Squat
10set x 3rep @40%
(5 sec Down, Max acceleration Up)

WOD
180603L
15 Min AMRAP of:
30 Alt Dumbbell Snatch, #50/35
30 Box Jumps, 24″/20″
300 Meter Run (200m & 100m)
30 T2B

OLY WK6 DAY2
WORKOUT
Snatch – 60% x 1 x 5
Clean & Jerk – 60% x 1 x 5
Back Squat – 40% x 2 x 3 (focus on acceleration up)
Squat jump – 3 x 3

WARM-UP
400 meter Run
Walking Lunges
Toes Touches
Russian Kicks
12 PVC Pass Arounds
12 PVC Windmills
12 PVC Pass Throughs
Then:
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

INTRO SKILL WORK
Fundamentals:
Squat
Front Squat
Overhead Squat
KB Swings

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

WOD
180603K
3 Min AMRAP:
200 Meter Run
Max Reps Alt DB Clean & STOH, #50/35
Rest 3 Min
3 Min AMRAP:
200 Meter Run
Max Reps Burpee Over The Dumbbell
Rest 3 Min
3 Min AMRAP:
200 Meter Run
Max Reps DB Thrusters, #50/35
Score = Total Reps

OLY WK6 DAY1
WORKOUT
Power Snatch – 60% x 1 x 4, 70% x 1 x 3
Power Clean & Power Jerk – 60% x 1 x 4, 70% x 1 x 3
Overhead Squat – 3RM
Squat jump – 3 x 3

No Class:
Rest Day!

WARM-UP
400 meter Run, then:
2 Rnds of:
12 Squats
12 Toe Reaches
12 Glute Raises
12 PVC Pass Arounds
12 PVC Good mornings
12 Windmills
Then:
Baby Elephants

MOBILITY WORK
Ankle Stretch – :30 Seconds Each Side
Couch Stretch – 1:00 Each Side

OLYMPIC WORK
Snatch
5set x 2rep @60%
Clean & Jerk
5set x 1rep @60%

WOD
180603J
3 Partner WOD
20 Min AMRAP of:
7 KB Swings, #53/35
7/5 Calorie Row
7 BOYP
(Teammates complete full rounds, then switch.)

OLY WK5 DAY6
WORKOUT
Snatch – 60% x 2 x 5
Clean & Jerk – 60% x 1 x 5
Back squat – 50% x 2 x 3 (focus on acceleration up)

WARM-UP
200 meter Run
Walking Lunges
Toes Touches
Russian Kicks
Bear Crawls
Baby Elephants
Then:
Modified Barbell Warm-up
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

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

STRENGTH WORK
Back Squat
5set x 3rep @85%

WOD
180603I
20 Min AMRAP of:
2 Bar Muscle-Ups
4 Strict HSPU
8 Alt Dumbbell Snatch, #50/35
(If you don’t have BMU, then:
do 6 Pull-Ups)

OLY WK5 DAY5
WORKOUT
Snatch – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
Back Squat – 88% x 3 x 8 (up wt on last set if you feel good)
Snatch High-Pull – 75% (of snatch) x 3 x 3