Workout Of the Day

WARM-UP
200 meter Run, then:
2 Rnds of:
10 HR Push-Ups
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
10 PVC Pass Throughs
10 Iron Cross
10 SCORPIONS

OLYMPIC WORK
Hang Clean (Mid Thigh)
1set x 3rep @70%
1set x 2rep @75%
3set x 2rep @80%

WOD
181119J
For Time:
Run “The Loop”
*750 Meter Row
400 Meter Med Ball Run, #20/14
150 Double-Unders
200 Meter Run
(18 Min Time Cap)
*Race To The Rower

OLY WK2 DAY4
WORKOUT
Hang Clean (mid-thigh) – 70%x3, 75%x2, 80%x2x3
Clean Pull on Riser – 85%x3, 90%x3, 95%x3
SLDL (% of back squat) – 55%x6x3

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

MOBILITY WORK
Front Rack Stretch – 1:00
Wrist Stretch – 1:00

INTRO SKILL WORK
– Press
– Push Press
– Push Jerk

STRENGTH WORK
Pause Front Squats
(3 sec pause in bottom)
4set x 3rep @70%

WOD
181119I
3 Min AMRAP of:
30 Wall Ball Buy-In, #20/14
AMRAP of:
12 Deadlifts, #155/105
12 BOTB
Rest 3 Min, then:

3 Min AMRAP of:
20 Wall Ball Buy-In
AMRAP of:
9 Deadlifts, #185/135
9 BOTB
Rest 3 Min, then:

3 Min AMRAP of:
30 Wall Ball Buy-In
AMRAP of:
6 Deadlifts, #225/155
6 BOTB

OLY WK2 DAY3
WORKOUT
Pause Front Squat – 70%x3x3
Power Clean + Power Jerk – 70%x1+3, 75%x1+2, 80%x1+1×3
Snatch Balance – 70%x3, 75%x2, 80%x2x3

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

MOBILITY WORK
Ankle Stretch – 0:30 ea Side
Pigeon Pose – 1:00 ea Side
Child’s Pose – 1:00

WOD REHEARSAL
200 Meter Run
6 T2B

WOD
181119H
7 Rounds of:
*Every 3:30 for Time:
400 Meter Run
12 T2B
*Rest remainder of 3:30
(Score = Slowest Round)

OLY WK2 DAY2
WORKOUT
Hang Snatch (below knee) – 70%x3, 75%x2, 80%x2x3
Snatch Pull on Riser – 85%x3x3
Weighted Good Mornings – 3×10

WARM-UP
200 meter Run
Walking Lunges
12 Glute Raises
Toe Touches
12 Squats
Russian Kicks
12 Iron Cross
12 SCORPIONS
200 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
Pigeon Pose – 1:00 ea Side

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

STRENGTH WORK
Back Squat
1set x 6rep @70%
1set x 4rep @75%
1set x 3rep @80%
1set x 2rep @85%
1set x 6rep @75%

WOD
181119G
15 Min AMRAP of:
200 Meter Run
30 Power Cleans, #135/95
200 Meter Run
25 STOH
200 Meter Run
20 Front Squats
200 Meter Run
15 Clusters

OLY WK2 DAY1
WORKOUT
Back Squat – 70%x6, 75%x4, 80%x3, 85%x2, 75%x6
Jerk (3 sec hold in split) – 70%x3, 75%x2, 80%x2x3
Push Press – 70%x5, 75%x3, 80%x2x3

No Class:
Rest Day!

WARM-UP
400 meter Run
Walking Lunges
12 HR Push-Ups
Toe Touches
12 Glute Raises
Russian Kicks
Baby Elephants
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC Windmills
12 Toe Reaches
12 Iron Cross
12 Scorpions

WOD REHEARSAL
All Team Members
100 Meter Run
5 Calories
5 BOTB
5 Clean & STOH

WOD
181119F
4 Partner Team WOD
30 Min AMRAP of:
800 Meter Run
30/21 Calorie Row
25 BOTB
20 Clean & STOH, #115/80
(One person works at a time. Indiv who starts the
movement must finish it. Team members must rotate
through all movements before repeating any one of them.)

OLY WK1 DAY5
WORKOUT
Snatch – 70%x3, 75%x2, 80%x2, 85%x1, 80%x1x3
Clean & Jerk – 70%x3(1+1), 75%x2(1+1), 80%x2(1+1), 85%x1+1, 80%x1+1×3
Front Squat – 70%x3, 75%x3, 80%x3

WARM-UP
400 meter Run
12 Squats
Russian Kicks
12 Reverse Lunges
Baby Elephants
12 Glute Raises
Toe Touches
12 Toe Reaches
Bear Crawls
12 HR Push-Ups

MOBILITY WORK
Down Dog with Foot Pedals – 1:00
Pigeon Pose – 1:00 Each Side

OLYMPIC WORK
Hang Clean (Mid Thigh)
5set x 2rep @70%

WOD
181119E
15 Min AMRAP of:
60 Double-Unders
150ft Walking Lunge
15 Deadlifts, #225/155

OLY WK1 DAY4
WORKOUT
Hang Clean (mid-thigh) – 70%x2x4
Clean Deadlift on Riser – 75%x3, 80%x3, 85%x3
SLDL (% of back squat) – 50%x6x3

Spend time with family and Eat Some Turkey!!!

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 Glute Raises
12 PVC Pass Arounds
12 12 PVC Good Mornings
12 PVC Pass Throughs
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
Pigeon Pose – 1:00 ea Side
Child’s Pose – 1:00

STRENGTH WORK
Pause Back Squats
5set x 3rep @65%

WOD
181119D
5 Rounds For Time of:
20 HR Push-Ups
15 Pull-Ups
200 Meter Run
(15 Min Time Cap)

OLY WK1 DAY3
WORKOUT
Pause Back Squat – 65%x3x3
Power Clean + Power Jerk – 70%x1+2×4
Snatch Push Press + Overhead Squat – 70%x3+1×4