Workout Of the Day

WARM-UP
200 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 Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

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

OLYMPIC WORK
Power Clean & Push Jerk
6 Set x 2rep @60%

WOD REHEARSAL
1 Round
100 Meter Run
5 Thrusters

WOD
180902S
5 Rounds
Every 3 Minutes:
For Time:
200 Meter Run
9 Thrusters, #95/65
(Score = Slowest Round)

OLY WK7 DAY2
WORKOUT
Back Squat – 50%x3x3
Power Clean + Power Jerk – 60%x1+1×5
Clean Pull – 75%x3x3

WARM-UP
200 meter Run
Walking Lunges
Toes Touches
Russian Kicks
Bear Crawls
12 Shinbox Switch
12 Toe Reaches
12 PVC Pass Arounds
12 PVC Windmills
12 PVC Good Mornings
200 meter Run

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

INTRO SKILL WORK
– Squat
– Front Squat
– Overhead Squat

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

WOD
180902R
14 Min AMRAP of:
40 Sit-Ups
200 Meter Run
20 Burpees

OLY WK7 DAY1
WORKOUT
Back Squat – 85%x3x4, (85%x3)
Segment Snatch (knee) – 70%x1, 75%x1, 80%x1, 85%x1, HS
Segment Clean (knee) + Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, HS
*Increase weights in ( ) if you feel good

No Class:
Rest Day!

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

WOD REHEARSAL
1 Round
21 Calorie Row (7 ea)
15 Wall Ball (5 ea)
9 Pwr Clean (3 ea)

WOD
180902Q
3 Partner WOD
30 Min AMRAP of
100/75 Calorie Row
75 Wallballs, #20/14
50 Pwr Clean, #115/85
Add #20/10 to barbell each round.
Partners can share the work however they like.

OLY WK6 DAY6
WORKOUT
Power Jerk – 70%x2, 75%x2, 80%x2x2, (80%x2)
Jerk from Split (increase from last week) – 3×5
*Increase weights in ( ) if you feel good

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Squats
12 Toe Reaches
12 Shinbox Switch
12 Iron Cross
12 Scorpions
Baby Elephants
12 PVC Pass Arounds
12 PVC Windmills
12 PVC Pass Throughs
12 PVC Good Mornings

MOBILITY WORK
Ankle Stretch – 30 sec ea Side
Pigeon Pose – 1 Minute ea Side
Child’s Pose – 1 Minute

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

WOD
180902P
For Time:
Run “The Loop”, 800m, 600m, 400m, 200m, 100m
21-18-15-12-9-6 Rep Rnds of:
KB Swings, #53/35
Sit-Ups
HR Push-Ups
(40 Min Time Cap)

OLY WK6 DAY5
WORKOUT
Back Squat – 70%x5x4, (70%x5)
Snatch High-Pull + Hang Snatch (knee) – 70%x1+2, 75%x1+2, 80%x1+2, 85%x1+2
Floating Snatch High-Pull (below knee) – 85%x3, 90%x3, 95%x3
*Increase weights in ( ) if you feel good

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

OLYMPIC WORK
Squat Clean 1RM
3-3-2-2-1-1-1
(Find New 1RM)
OR
Hang Power Snatch (below knee)
3set x 3rep @65%
3set x 3rep @70%

WOD
180902O
14 Min AMRAP of:
50 Double-Unders
20 DB OHS (10 ea Side), #50/35
50 Double-Unders
12 C2B Pull-Ups
50 Double-Unders
20 Alt DB Snatch
50 Double-Unders
12 C2B Pull-Ups

OLY WK6 DAY4
WORKOUT
Hang Muscle Snatch (below knee) – 40%x3x2, 45%x3, (45%x3, 45%x3)
Snatch Balance – 70%x3, 75%x3, 80%x3, 80%x3
*Increase weights in ( ) if you feel good

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

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

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

WOD
180902N
12 Min AMRAP of:
8 Wall Balls, #20/14
8 Box Jumps, 24″/20″
8 Alt Dumbbell Snatch, #50/35
8 DB OHS (4 ea side)
*8/6 Calorie Row
* Race to the Rower

OLY WK6 DAY3
WORKOUT
Clean – 1RM
Back Squat – 73%x10, (73%x10)
Floating Clean Pull – 85%x3, 90%x3, 95%x3
*Increase weights in ( ) if you feel good

WARM-UP
200 meter Run
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 Toe Reaches
12 Iron Cross
12 SCORPIONS
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

STRENGTH/OLYMPIC WORK
Overhead Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)
OR
Low Hang Snatch
2set x 1rep @70%
2set x 1rep @75%
3set x 1rep @80%

WOD
Annie
50-40-30-20-10 reps for time of:
Sit-ups
Double-unders
(12 Min Time Cap)

OLY WK6 DAY2
WORKOUT
Back Squat – 85%x3x3
Segment Snatch (knee) – 70%x1, 75%x1, 80%x1x3
Segment Clean (knee) + Jerk – 70%x1+1, 75%x1+1, 80%x1+1

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
200 meter Run
Russian Kicks
Bear Crawls
200 meter Run
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
– PVC Snatch Progression
– Barbell Clean Progression

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

WOD
180902M
12 Min AMRAP of:
100 Meter Run
30 Squats
100 Meter Run
15 STOH, #75/55

OLY WK6 DAY1
WORKOUT
Power Jerk – 70%x2x2, 75%x2x3
Jerk from Split (increase from last week) – 3×5
Overhead Squat – 3RM