Workout Of the Day

WARM-UP
200 meter Run
12 PVC Pass Arounds
12 PVC Good mornings
12 PVC OHS
12 PVC Windmills
12 Iron Cross
12 Scorpions
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

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

WOD
180729B
5 Min AMRAP of:
Buy In: 100 Double-Unders
12 Front Squats, #95/65
4 Burpee Box Jump Overs, 24″/20″
3 Min Rest, then:

5 Min AMRAP of:
Buy In: 100 Double Unders
8 Front Squats, #115/80
4 Burpee Box Jump Overs, 24″/20″
3 Min Rest, then:

5 Min AMRAP of::
Buy In: 100 Double Unders
4 Front Squats, #95/65
4 Burpee Box Jump Overs, 24″/20″

OLY WK12 DAY2
WORKOUT
Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% x 1 x 10
Power Clean & Power Jerk – 75% x 1 x 10

No Class:
Rest Day!

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

INTRO SKILL WORK
– Squat
– Front Squat
– Overhead Squat
– KB Swing

STRENGTH WORK
25 Min:
Pause Back Squat
5set x 3rep @75%
(3 Sec Pause in bottom)

WOD
180729
4 Rnds for time of:
200 meter Run
15 T2B
7 Power Clean & Jerk, #155/105
(17 Min Time Cap)

OLY WK12 DAY1
WORKOUT
Clean & Jerk – heavy single; 80% x 1 x 3
Snatch – heavy single; 80% x 1 x 3
Pause Back Squat – 75% x 3 x 3

WARM-UP
200 meter Run
12 Squats
12 Shinbox Switch
200 meter Run
Russian Kicks
Walking Lunges
200 meter Run
Bear Crawls
Iron Cross
SCORPIONS
12 Squats
Spiderman Lunges
200 meter Run

MOBILITY WORK
Pigeon Pose – 1:00 Each Leg
Childs Pose – 1:00

WOD
180701S
3 Partner WOD
*9 Rounds of:
Every 4 Min:
15 Pull-Ups
18 Alternating DB Snatch, #50/35
21/15 Calorie Row
(P1: PU, P2: DB Sn, P3: Row)
*Partners will switch after each round w/each
partner completing each station three times.
((Score = Slowest Round))

OLY WK11 DAY6
WORKOUT
Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% x 1 x 10
Power Clean & Power Jerk – 75% x 1 x 10

WARM-UP
400 meter Run
Walking Lunges
Russian Kicks
Bear Crawls
Toe Touches
12 SUPERMANS
12 Iron Cross
12 SCORPIONS
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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

WOD REHEARSAL
1 Round
3 HSPU
3 Thrusters
100 Meter Run
3 Calorie Row
3 Hang Squat Cleans
3 HSPU
3 OHS

WOD
180701R
For Time:
21-15-9 Rep Rnds of:
HSPU
Thrusters, #95/65
Then:
15-12-9 Rep Rnds of:
200 Meter Run
*Calorie Row
Hang Squat Cleans, #95/65
Then:
12-9-6 Rep Rnds of:
HSPU
OHS, #95/65
*Race to the Rower*
(30 Min Time Cap)

OLY WK11 DAY5
WORKOUT
Snatch – heavy single; 80% (of HS) x 1 x 3
Clean & Jerk – heavy single; 80% (of HS) x 1 x 3
Front Squat – heavy single; 85% (of HS) x 2 x 2

WARM-UP
Musical Wall Balls

STRENGTH WORK
Front Squat
1set x 1rep @85%
1set x 1rep @90%
2set x 2rep @85%

WOD
180701Q
15 Min AMRAP of:
*3-6-9-12…
KB Swings, #53/35
Box Jump Overs, 24″/20″
Wall Balls, #20/14
*Add an additional 3 reps to each round.

OLY WK11 DAY4
WORKOUT
Snatch – heavy single; 75% (of HS) x 1 x 5
Clean & Jerk – heavy single; 75% (of HS) x 1 x 5
Front Squat – heavy single; 85% x 2 x 2

WARM-UP
200 meter Run
Walking Lunges
12 HR Push-Ups
Toe Touches
12 SUPERMANS
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

MOBILITY WORK
Overhead Stretch on Wall – 1 Minute
Chest Stretch – 1 Minute (30s, ea side)

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

OLYMPIC WORK
Power Clean & Push Jerk
10 Set x 1rep @70%

WOD
180701P
20 Min AMRAP of:
5 Deadlift, #225/155
10 T2B
15 BOTB

OLY WK11 DAY3
WORKOUT
Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% x 1 x 10
Power Clean & Power Jerk – 70% x 1 x 10

WARM-UP
200 meter Run
12 Squats
12 HR Push-ups
12 Glute Raises
12 Toe Reaches
12 Iron Cross
12 SCORPIONS
Baby Elephants
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs

STRENGTH WORK
Pause Back Squats
5set x 3rep @70%

WOD
180701O
4 Rounds of:
In 3 Min:
75 Double-Unders
20 BOEB
Max Reps Wall Balls, #20/14
Rest 2 Min

OLY WK11 DAY2
WORKOUT
Clean & Jerk – heavy single; 75% (of HS) x 1 x 5
Snatch – heavy single; 75% (of HS) x 1 x 5
Pause Back Squat – 70% x 3 x 3

WARM-UP
200 meter run
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC OHS
12 PVC Pass Arounds
12 Glute Raises
12 HR Push-ups

SKILL WORK
Barbell Snatch Progression

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

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

WOD REHEARSAL
1 Round
3 Hang Pwr Snatches
10 Double-Unders

WOD
180701N
9 Min AMRAP of:
10 Hang Pwr Snatches, #75/55
30 Double-Unders

OLY WK11 DAY1
WORKOUT
Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% x 1 x 10
Power Clean & Power Jerk – 70% x 1 x 10