Workout Of the Day

WARM-UP
200 meter run
Walking Lunges
Russian Kicks
Bear Crawls
Toe Touches
10 HR Push Ups
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Windmills

WOD REHEARSAL
1 Round
100 Meter Run
4 Chest to Bar Pull-ups
3 Squat Snatch
2 Strict Handstand Push-ups

WOD
180416D
For Time:
Buy In: 800 Meter Run
5 Rounds of:
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 800 Meter Run
(40 Min Time Cap)

OLY WK2 DAY4
WORKOUT
Snatch – 70%x3, 75%x2, 80%x2, 85%x1, 88%x1x3, 83%x2
Clean & Jerk – 70%x3(1+1), 75%x2(1+1), 80%x2(1+1), 85%x1+1, 88%x1+1×3, 83%x2(1+1)
Front Squat – 70%x5, 75%x4, 80%x3, 85%x3

WARM-UP
200 meter Run
10 HR Push-Ups
10 Squats
10 Glute Raises
10 Iron Cross
10 SCORPIONS
10 PVC Pass Arounds
10 PVC Good Mornings
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
Pigeon Pose – 1 Min Each Side
Warrior Squats – 10 Repetitions

SKILL WORK
Fundamentals:
– PVC Snatch Progression
– Deadlift

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

WOD
180416C
3 Rounds For Time of:
400 Meter Run
12 Deadlifts, #225/155
15 Box Jumps, 30″/24″
(15 Min Time Cap)

OLY WK2 DAY3
WORKOUT
Hang Clean (mid-thigh) – 70%x3x2, 75%x3x3
Clean Deadlift on Riser – 80%x5, 85%x5, 90%x5
SLDL (% of back squat) – 50%x8, 55%x8x2

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
12 Shinbox Switch
12 Iron Cross
12 SCORPIONS
12 Reverse Lunges
Russian Kicks
Toe Touches
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
200 meter Run

MOBILITY WORK
Chest Stretch – 1 Minute Each Side
Childs Pose – 1 Minute

SKILL WORK
– HSPU
– Muscle-Up

WOD REHEARSAL
1 Muscle Up
2 Handstand Push-ups
4 Kettlebell Swings

WOD
180416B
20 Min AMRAP of:
2 Ring Muscle-Ups
4 HSPU
8 KB Swings, #53/35
(4 Pull-Ups & 4 HR Push-Ups = 1 MU)

OLY WK2 DAY2
WORKOUT
Pause Back Squat – 65%x5, 70%x5x2
Power Clean + Power Jerk – 70%x1+3×2, 75%x1+3×3
Snatch Push Press + Overhead Squat – 70%x5+2×2, 75%x5+2×3

WARM-UP
200 meter Run
Walking Lunges
12 HR Push-Ups
Toe Touches
Russian Kicks
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
12 PVC Windmills
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 Minute
Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute

SKILL WORK
Fundamentals:
– PVC Snatch Progression
– Barbell Clean Progression

OLYMPIC WORK
Hang Snatch (mid-thigh)
2set x 3rep @70%
3set x 3rep @75%

WOD REHEARSAL
Practice Round
100 Meter Run
2 BOTB-Hop-Hops
4 Push Press

WOD
180416
*4 Rounds for Reps of:
3 Min AMRAP:
200 Meter Run
10 BOTB-Hop-Hops
Max Push Press, #115/80
*No rest between rounds

OLY WK2 DAY1
WORKOUT
Hang Snatch (mid-thigh) – 70%x3x2, 75%x3x3
Snatch Deadlift on Riser – 80%x5, 85%x5, 90%x5
Weighted Good Mornings – 3×10

No Class:
Rest Day!

WARM-UP
400 meter Run
Walking Lunges
10 HR Push-Ups
Toe Touches
10 SUPERMANS
Russian Kicks
10 Glute Raises
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 – 1:00
Pigeon Pose – 1:00 each side

SKILL WORK
Barbell Clean Progression

WOD REHEARSAL
1 Round
100 Meter Run
30 Doubles-Unders
8 Alternating Hang Squat Cleans

WOD
180401H
Partner WOD
18 Min AMRAP of:
200 Meter Run
60 Double Unders
18 Alternating Hang Squat Cleans, #115/80
(One partner runs, one partner does DU working at the same time)

OLY WK1 DAY6
WORKOUT
Back Squat – 65%x10, 70%x8, 75%x6, 80%x4, 70%x10
Jerk Behind the Neck (3 sec hold in split) – 70%x3x2, 75%x3x3
Push Press – 70%x5, 75%x5x2

WARM-UP
200 meter Run
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
10 PVC Pass Arounds
10 PVC OHS
10 Iron Cross
10 SCORPIONS
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 – 1:00
Childs Pose – 1:00
Warrior Squats – 10 Repetitions

SKILL WORK
Fundamentals:
PVC Snatch Progression

OLYMPIC WORK
Snatch
1set x 3rep @70%
1set x 2rep @75%
1set x 2rep @80%
3set x 1rep @85%
1set x 2rep @80%
WOD
Festivus WOD 3 – Thruster Mathelete
You choose the load: Max-rep thrusters in 30 seconds separated by 1 minute 30 seconds rest X 4

0-2:00 minutes
Load the bar, add safety clips, warmup and prep for the first :30 sec all out
2:00-2:30
Max thruster reps
2:30-4:00
Rest (load stays the same)
4:00-4:30
Max thruster reps
4:30-6:00
Rest (load stays the same)
6:00-6:30
Max thruster reps
6:30-8:00
Rest (load stays the same)
8:00-8:30
Max thruster reps

The WOD begins with an empty bar on the floor.

OLY WK1 DAY5
WORKOUT
Snatch – 70%x3, 75%x2, 80%x2, 85%x1x3, 80%x2
Clean & Jerk – 70%x3(1+1), 75%x2(1+1), 80%x2(1+1), 85%x1+1×2, 80%x2(1+1)
Front Squat – 70%x5, 75%x4, 80%x3x2

WARM-UP
200 meter Run
12 Squats
12 Iron Cross
12 SCORPIONS
12 Reverse Lunges
12 Glute Raises
12 HR Push-Ups
Then:
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

MOBILITY WORK
Pigeon Pose – 1:00 Each Side
Childs Pose – 1 Minute

SKILL WORK
– Wall Balls
– Dumbbell Squat Clean
– Toes to Bar

WOD REHEARSAL
1 Round
100 meter Run
5 Wall Balls
4 Dumbbell Squat Clean (2 ea arm)
3 Toes to Bar

WOD
180401G
18 Min AMRAP of:
200 Meter Run
15 Wall Balls , #20/14
12 One Arm Dumbbell Squat Clean (6 ea side), #50/35
9 T2B

OLY WK1 DAY4
WORKOUT
Hang Clean (mid-thigh) – 70%x3x5
Clean Deadlift on Riser – 75%x5, 80%x5, 85%x5
SLDL (% of back squat) – 50%x8x3

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

MOBILITY WORK
Pigeon Pose – 1 Minute ea Side
Warrior Squats – 10 Repetitions

SKILL WORK
Fundamentals:
Press
Push Press
Push Jerk
DB Snatch

STRENGTH WORK
Pause Back Squats
5set x 5rep @65%

WOD
Festivus WOD 2 – Chip’n & Twist’n
In 15 minutes…

50 Dumbbell snatch alternating (#50/35, #35/20)
40 Plate-hop Burpees (#25/15, #15/10)
30 Air squats
20 No-rock Hand-release Push-ups
10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)

At the top of every minute the athlete will do 8 Plate-hold Russian twists.
The plated used for Russian twists will be the same plate the Athlete hops onto for the burpees.

OLY WK1 DAY2
WORKOUT
Hang Snatch (mid-thigh) – 70%x3x5
Snatch Deadlift on Riser – 75%x5, 80%x5, 85%x5
Weighted Good Mornings – 3×10