Workout Of the Day

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
200 meter Run
Russian Kicks
Bear Crawls
200 meter Run
Modified Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

MOBILITY WORK
Chest Stretch – :30 Seconds Each Side
Overhead Stretch on Wall – 1 Minute

STRENGTH WORK
Back Squat
5set x 5rep @75%

WOD
180519H
15 Min AMRAP:
60 Double Unders
400 Meter Run
15 OHS, #115/80

OLY WK3 DAY3
WORKOUT
Back Squat – 75% x 5 x 5
Block (or hang) Clean (mid-thigh) – 65% x 3 x 5
Halting Clean Deadlift – 80% (of clean) x 3 x 3
SLDL – 60% (of back squat) x 5 x 3

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 Alt Stationary Rev Lunges
12 SUPERMANS
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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

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

OLYMPIC WORK
Push Press
5set x 5rep @75%

WOD REHEARSAL
1 Round
3 Clean & Jerks
100 meter Run
5 Pull-Ups
100 meter Run
3 BOTB

WOD
180519G
18 Min AMRAP of:
10 Clean & Jerks, #135/95
400 Meter Run
20 Pull-Ups
400 Meter Run
10 BOTB

OLY WK3 DAY2
WORKOUT
Jerk behind the neck – 70% x 3 x 5
Push Press – 75% x 5 x 4
Jerk dip squat – 80% (of jerk) x 5 x 3

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

MOBILITY WORK
Couch Stretch – 1:00 Each Side
Squat Hold – 1 Minute

SKILL WORK
Fundamentals:
– PVC Snatch Progression
– Deadlift

STRENGTH WORK
Back Squat
3set x 10rep @65%

WOD REHEARSAL
1 Round
20 Sec of Back Squats
10 Sec Rest
20 Sec Double-Unders
10 Sec Rest

WOD
180519F
8 Rounds of:
20 Sec of Back Squats, #45/35
10 Sec Rest
20 Sec Double-Unders
10 Sec Rest
(Score = Total Reps)

OLY WK3 DAY1
WORKOUT
Back Squat – 65% x 10 x 3
Block (or hang) snatch (mid-thigh) – 65% x 3 x 5
Halting Snatch Deadlift (hip) – 80% (of snatch) x 3 x 3
Overhead Squat – 65% x 3 x 5

No Class:
Memorial Day.

Don’t forget, for those of you not participating in the 24 Heroes fundraiser, we’ll be starting Murph at 8:00am Sunday Morning. See you there!

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Iron Cross
12 SCORPIONS
Then:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Chest Stretch – :30 Seconds Each Side
Overhead Stretch on Wall – 1 Minute

SKILL WORK
Fundamentals:
– PVC Snatch Progression

OLYMPIC WORK
Snatch
1set x 3rep @50%
1set x 3rep @60%
1set x 2rep @65%
1set x 2rep @70%
1set x 1rep @80%
1set x 1rep @85%
1set x 1rep @90%
1set x 1rep @95%

WOD
180519E
5 Rounds For Time:
15 Pwr Snatch, #75/55
30 Double-Unders
200 Meter Run
(15 Min Time Cap)

OLY WK2 DAY5
WORKOUT
Snatch – MAX
Clean & Jerk – MAX
Front Squat – HS

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Glute Raises
12 Toe Reaches
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Childs Pose – 1 Minute
Front Rack Stretch – 1 Minute

WOD REHEARSAL
1 Round
3 Box Jumps
3 Pull-ups
3 KB Swings
3 Front Squats
3 T2B
3 STOH
3 Deadlifts
3 Wall Balls
3 BOTB
4 Alt DB Snatch

WOD
180519D
For Time:
30 Box Jumps, 24″/20″
30 Pull-Ups
30 KB Swings, #53/35
30 Front Squats, #115/80
30 T2B
30 STOH
30 Deadlifts
30 Wall Balls, #20/14
30 BOTB
30 Alt DB Snatch, #50/35
(30 Min Time Cap)

OLY WK2 DAY4
WORKOUT
Snatch – 60%x1x5
Clean & Jerk – 60%x1+1×5

WARM-UP
400 meter Run
12 Squats
12 Glute Raises
12 HR Push-Ups
10 Iron Cross
10 SCORPIONS
10 Toe Reaches
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Wrist Stretch – 1 Minute
Overhead Stretch on Wall – 1 Minute

SKILL WORK
Fundamentals:
– Press
– Push Press
– Push Jerk

OLYMPIC WORK
Hang Snatch
5set x 2rep @50%
Then:
Power Clean & Jerk
5set x 2rep @50%

WOD
180519C
5 Rounds:
Every 4 Minutes:
400 Meter Run
1 Round of “DT”, #155/105
(Score is your slowest round)
“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

OLY WK2 DAY3
WORKOUT
Hang Snatch (mid-thigh) – 50%x1x5
Power Clean & Jerk – 50%x1+1×5

WARM-UP
12 Min:
400 meter Run, then:
2 Rnds of:
12 Squats
12 HR Push-Ups
12 SUPERMANS
12 Stationary Reverse Lunges
12 PVC Pass Arounds
12 Toe Reaches
Then:
Baby Elephants

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

SKILL WORK
Barbell Clean Progression

WOD REHEARSAL
1 Round
4 Zercher Reverse Lunges
4 Pwr Clean
8 Lateral Hops
100 Meter Row

WOD
180519B
25 Min AMRAP of:
10 Zercher Reverse Lunges, #75/55
10 Pwr Clean
20 Lateral Bar Hops
*200 Meter Row
*Race to the Rower

OLY WK2 DAY2
WORKOUT
Snatch – 70%x1, 75%x1, 80%x1x3
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1×3