Workout Of the Day

WARM-UP
200 meter Run
10 Reverse Lunges
10 Glute Raises
10 HR Push-Ups
10 Squats
10 SUPERMANS
Then:
“Barbell Warmup 2”
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
Couch Stretch – 1:00 Each Leg
Pigeon Pose – 1:00 Each Side

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

WOD REHEARSAL
1 Round:
6 BOYP
6 Alt Strict Press
4 BOYP
4 Alt Strict Press

WOD
180311P
Partner WOD
For Time:
30-26-22-18-14-10-6
BOYP
Alt Strict Press, #75/55
(15 Min Time Cap)

OLY WK7 DAY6
WORKOUT
Power Snatch – 60% x 2 x 5
Power Clean & Jerk – 60% x 2(1+1) x 5

WARM-UP
200 meter Run
12 HR Push-Ups
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Arounds
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
performed with empty barbell

MOBILITY WORK
Couch Stretch – 1 Minute Each Leg
Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute

SKILL WORK
Fundamentals:
– PVC Snatch Progression

WOD REHEARSAL
1 Round:
5 Power Cleans
5 BOTB
8 Dumbbell Snatch (4 ea side)
100 Meter Run

WOD
180311O
30 Min AMRAP of:
7 Power Cleans , #135/95
7 BOTB
14 Dumbbell Snatch (7 ea side), #50/35
200 Meter Run

OLY WK7 DAY5
WORKOUT
Snatch – 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3
Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1×3
Back Squat – 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3
Snatch High-Pull – 85% (of sn) x 3 x 4
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WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 SUPERMANS
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 Shinbox Switch

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

STRENGTH WORK
Front Squat
2set x 3rep @80%
3set x 2rep @85%

WOD
180311N
5 Rounds For Time of:
200 Meter Run
10 Thrusters, #115/80
(20 Min Time Cap)

OLY WK7 DAY4
WORKOUT
Snatch – 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3
Clean & Jerk – 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, 85%x1+1×3
Snatch Pull – 95% (of sn) x 2 x 5
Front Squat – 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3

WARM-UP
200 meter Run
Toe Touches
12 HR Push-Ups
200 meter Run
Russian Kicks
12 SUPERMANS
200 meter Run
Bear Crawls

MOBILITY WORK
Front Rack Stretch – 1 Minute
Child’s Pose – 1 Minute

SKILL WORK
– Strict Ring Dips
– Strict Pull-ups

Fundamentals:
– Press
– Push Press
– Push Jerk

WOD REHEARSAL
3 Strict Ring Dips
3 Strict Pull-ups
100 Meter Run

WOD
180311M
For Time:
15-12-9-6-3:
Strict Ring Dips
Strict Pull-Ups
200 Meter Run Following Each Round
(15 Min Time Cap)

OLY WK7 DAY3
WORKOUT
Snatch – 60%x2, 70%x2, 80%x2, 85%x2 x 2
Clean & Jerk – 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1
Snatch Pull – 105% (of sn) x 2 x 3
Front Squat – 60%x2, 70%x2, 80%x2, 85%x2x2

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 HR Push-Ups
Then:
“Barbell Warm-up”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

MOBILITY WORK
Childs Pose – 1:00
Warrior Squats – 10 Repetitions

SKILL WORK
– Barbell Snatch Progression

OLYMPIC WORK
Snatch
2set x 2rep @80%
3set x 2rep @85%

WOD
180311L
8 Min AMRAP of:
10 T2B
10 Burpees

OLY WK7 DAY2
WORKOUT
Snatch – 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1
Clean & Jerk – 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1
Clean Pull – 100% (of cln) x 2, 105% x 2 x 4
Back Squat – heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1) x 3

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
Walking Lunges
12 SUPERMANS
12 Iron Cross
12 SCORPIONS
12 Reverse Lunges
12 PVC Good Mornings
12 PVC Windmills
12 PVC OHS

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

SKILL WORK
– Double-Unders
– Kettlebell Swings

Fundamentals:
– Squat
– Front Squat
– Overhead Squat
– KB Swing

WOD REHEARSAL
1 Round:
10 Double Unders
10 Air Squats
100 Meter Run
100 Meter Plate Run
5 Kettlebell Swings
100 meter Run

WOD
180311K
For Time:
80 Double Unders
80 Squats
800 Meter Run
400 Meter Plate Run, #45/25
40 Kettlebell Swings, #53/35
400 Meter Run
(25 Min Time Cap)

OLY WK7 DAY1
WORKOUT
Push Press – 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2
Snatch Balance – 75% (of sn) x 2 x 4
Good Morning – 4×5

No Class:
Rest Day!

WARM-UP
200 meter Run
Walking Lunges
12 HR Push-Ups
12 Squats
12 Iron Cross
12 SCORPIONS
Then:
“Barbell Warmup 2”
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

WOD
180311J
3 Partner WOD
For Time:
3000 Meter Row Buy-In (switch every 500m)
3 Rounds of:
9 Rope Climbs
12 Bear Complexes, #135/95
(Switch as needed. Once a complex is started
the same partner must finish it.)
Then:
3000 Meter Row Cash-Out (switch every 500m)

1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press,
1 Back Squat, 1 Push Press
(45 Min Time Cap)

OLY WK6 DAY6
WORKOUT
Power Snatch – heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1
Power Clean + Power Jerk – heavy single; 90% of HSx1+1, 95% of HS x1+1, 100% of HS x 1+1
Snatch Pull – 105% (of sn) x 3 x 5

WARM-UP
400 meter Run, then:
2 rnds of:
10 HR Push-Ups
10 Squats
10 Glute Raises
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC PVC Windmills
10 PVC Pass Throughs

WOD
Open Workout 18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters, #100/65
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

OLY WK6 DAY5
WORKOUT
Snatch – heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3
Clean & Jerk – heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1, 90%x1+1 x3
Clean Pull – 95% (of cln) x 2 x 5
Front Squat – heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3